Whether you're interested in going plantbased for the health benefits, ethical or environmental reasons, this blog post is the beginner's guide to a wholefood plantbased diet. As a Nutritionist who is primarily plantbased 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. In 2024, it's time to stop holding back, and just go for! This is Part 1 of my four part series and Plantbased & Loving It! series of guided support. If you not already signed up, click here. Let's get in to it! JUMP TO EXAMPLES ↓ PLANTBASED DIET » PLANTBASED RECIPES » When you choose to eat plantbased, there are a few simple considerations that need to be made before you start. The most important decision revolves around how you will get enough protein, an essential macro-nutrient you can only get from food you eat each day. For many, this alone can be a deterrent, but I hope I can persuade you to give plantbased a go before you let the thought deter you. There are honestly so many simple ways to get enough protein, and still enjoy deliciously satisfying meals. Let's explore the options... What Is Important To Know? Your typical plantbased plate is centred around wholefood foods that are sourced directly from plants – think freshly picked veggies and fruits, wholesome grains, beans, peas, lentils, nuts, and seeds. This can vary from person to person with some going all and fully vegan, and others choosing a more relaxed approach who still consume seafood, dairy and eggs. Some people choose to be primarily plant-powered and enjoy a little animal products from time to time. While others, are steadfast about keeping it raw and real – no cooking, just fresh, uncooked plant goodness. There is no wrong or right here. It is a personal choice and each person will have their own reasons for choosing plantbased. The core focus of the plantbased plate is always centred on ensuring a balance of four essential macros: protein, fibre, carbs and fat. Unlike a serving veggies with a slab of steak or chicken breast, when you build the plantbased plate, you need to combine foods together in order to create a complete protein. For instance, an equal serving of brown rice and green peas creates a complete protein and can be used as an easy base in which to build a plate. Add to this a serving of high-fibre vegetables, a few slices of fatty avocado and olives, finished off with a sprinkle of high protein nuts and seeds, and you've got yourself a complete meal. The Secret To Plantbased Meals A well-planned plantbased diet is all about drawing nutrition from a variety of sources to create a complete and well balance meal. Now, I can understand that this form of eating is a little different, but in many ways going plantbased opens a big world of cooking and meal prep in new and exciting ways. Many plantbased meals require less cooking, are super easy to batch cook and can even end up costing you way less than the expense of meat, dairy products and eggs. The secret to your success and longevity eating plantbased will rest on how well you combine ingredients, and how much of a variety you eat each day, and every week. Once you get going, I promise you it is not as hard as it might sound at this moment. You'll find staples that satisfy and blend well together, while providing your body with essential nutrition. You'll be tickled to see how affordable (and incredibly tasty) plantbased can really eb when done well. Let's take a look.... Staples Needed To Make A Complete Protein A protein is considered ‘complete’ when it has 9 essential amino acids in somewhat equal amounts. Animal proteins are the richest food source for this, however there are many plantbased options that are equally as good for you. When you combine foods to obtain the 9 amnio acids, you create what is called a "complimentary protein". So, as a plantbased eater, vegetarian or vegan, plantbased protein combinations involve purposely pairing different plant ingredients to ensure you get a compete protein and a balance of nutrients. Here are some staple combinations that are easy to remember: Beans + Brown Rice: classic and versatile, combining beans (like black beans, kidney beans, or chickpeas) paired with brown rice makes a complete protein. Add an equal serving of each to your plate, then fill in the rest with a balance of veggies and a little healthy fat. Chia Seed Pudding + Almond Milk: chia seeds, when soaked in almond milk, create a deliciously filling and complete protein-rich pudding. This combo is also high in fibre. Chickpeas + Rice: separately, both are incomplete proteins; but when consumed together, they are considered a complementary protein. Try them as a side dish to vegetables. Chickpea Salad + Quinoa: Combining chickpeas with protein-rich quinoa in a salad or stir fry makes for a delicious and complete protein-packed meal. Hummus + Whole Grain: chickpeas in hummus, when paired with whole grain pita, form a complementary protein duo. Stuff the pita with a generous serving of fresh or sauteed veggies for a quick and easy meal. Lentils + Barley: when lentils are combined with barley or other whole grains, they create a well-balanced protein source. Try them together in salads, soups, casseroles or stir fry. Peanut Butter + Whole Grain Bread: a little raw peanut butter served on a high-fibre whole grain bread provides a complete protein. Add a dollop of my famous chia seed jam or my blackberry fruit compote, and you've got yourself a super yummy high protein breakfast. Quinoa + Black Beans: quinoa is a complete protein on its own, and when paired with black beans, it's a nutritional powerhouse. Pair this with other high-protein foods like peas, lentils, tofu, soy, nuts, and seeds plus colourful veggies for a super nourishing protein bowl. Tofu + Brown Rice: tofu, a soy product, when combined with brown rice provides a complete set of amino acids. Marinade tofu in your favourite seasonings and add in some vibrantly colourful veggies and plenty of leafy greens for a filling, and high protein lunch or dinner. Remember, consuming complete protein doesn't mean you have to eat these combinations in the same meal; as long as you consume a variety of plantbased proteins throughout the day, your body will receive all the essential amino acids it needs. For example, you can eat a whole grain avocado toastie at breakfast and then snack on peanut butter celery sticks later that afternoon. Success on plantbased is all about eating a wide variety, purposeful food combining, and creating tasty staples, and go-to food combos you absolutely love. RELATED: The Health Benefits of Eating a Plantbased Diet 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 → Quinoa Mango "Scrappy Salad" Bowl Made In Less Than Five Minutes → The Well Balanced Plate (Examples) Switching to a plantbased diet can help you efficiently and safely lose weight for a few reasons. First off, plantbased 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. Veggie Bean Patties & Wholemeal Wrap A key factor in eating more plantbased, 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. Vegan Plant-Powered Bowl A key factor in eating more plantbased, 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, Browse Salads & Bowls Nutrient-rich Smoothies Wholefood smoothies are an excellent way to stuff a heap of plantbased nutrients and essential macro into one tasty meal. They are quick, easy to make and simple to mix and match ingredients to ensure you are getting a full spectrum of goodness. A scoop or two of vegan protein powder to balance and power up on plantbased nutrients with very little effort. Browse Smoothie Recipes Compared to most other diets, going fully or evenly partially plantbased diet, its an eating style that is fairly easy to maintain. Unlike a diet, eating plantbased 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 plantbased --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 plantbased 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 plantbased 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 plantbased 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 plantbased experience an easy, nourishing lifestyle choice. RELATED: How To Go Plantbased In Just 7 Days (Includes Sample Menu) 8 Free Wholefood Recipes Grab your copy of my FREE wholefood recipes, a collection of deliciously good breakfast, lunch and dinner recipes made with healthy ingredients. Eat, nourish and glow from the inside out with Nutritionist-approved recipes. Grab your copy now, instant download! What Do I Eat On A Plantbased Diet? 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. 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 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. RELATED: 27 Easy Plant-Based Recipes for Beginners 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 Plant-Based 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 plant-based 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 pilafs 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. RELATED: How To Make Any Recipe Gluten-Free By A Nutritionist Nuts & Seeds Nuts and seeds are nutrient-dense additions to a plant-based diet, providing essential fats, protein, 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 plantbased 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. 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 → Quinoa Mango "Scrappy Salad" Bowl Made In Less Than Five Minutes → 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 plantabased 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 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 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? Inside the Eat Nourish Glow Free Membership there are always new wholefood recipes, meal planning tips, Messenger topic chats, and free health challenges to be found. Come join us, its totally free, so let's go!

Love avocado, the you need to make these deliciously filling wholefood recipes and start to your day with my gourmet versions of an Aussie classic. Here I have rounded up five of my favourite super fresh ways to enjoy this staple brekkie with a little twist on how you may have always prepared it. It'll only take you seven minutes or less to put any of these recipes together they are so easy to make. Each one contains a balance of nutrients that are guaranteed to give you natural energy all morning until lunchtime. Add them to your meal plan and give these gourmet toastie recipes a go this coming week. Breakfast is such an important meal of the day. After a night of fasting, your body is primed for activity all day. Fuelling your body first thing with a well balanced plate will give you the natural energy (no caffeine required), brain power and essential nutrition to make it through your busy day without experiencing those nasty blood sugar crashes or food cravings. So simple to make on a high fibre bread of your choosing and prepare in a matter of minutes. Whether you prefer wheat, rye or gluten-free, look a for a high fibre bread (6g of fibre or more) with only a few key wholefood ingredients. Try to use fresh, organic ingredients where you can, and most of all, enjoy every aspect of making good food for you and your family. Let's cook! RELATED: 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: Gourmet Low Carb, High Protein Toasties Recipe » Gourmet Nut Butter & Raspberry Chia Jam Toasties » Quick & Easy Gourmet Peach Toastie on Sour Dough Bread » Avocado Egg Breakfast Toasties Made In Minutes (Gluten-free) » Gourmet Smashed Avocado Toast Recipe Ingredients 1-2 slices of high fibre bread, whole grain wheat or gluten-free 1 whole Hass avocado, pitted 1 pinch pink rock salt 1 pinch cracker pepper 2 tsp chia seeds, high in fibre Method Toast the bread slices and smash the avocado over the toasted bread. Add a pinch of seasonings and sprinkle of chia seeds. To make this basic recipe (which is yummy just as is) more gourmet try the following recipe ideas. Healthy Avocado Toast Recipe Ideas Making you hungry? I've rounded up my favourite avocado recipes. These gourmet toasts are super delicious and easy to add to your meal plan for either breakfast or lunch. They also make a gorgeous Sunday brunch recipe with friends or a loved one. Traditional Egg & Smashed Avo Toast Using the above recipe as the base, pouch or pan fry 1-2 eggs and add to the top of the avocado smashed toast. Pinch a few sprigs of fresh, organic snow pea shoots and lay over the top of the egg. Drizzle with a few teaspoons of balsamic glaze. Crack pepper over top and enjoy! The Red Onion & Feta Gourmet Using the basic recipe, cut 1 slice of red onion, thinly, and lay the rings to the top of the avocado toast. Sprinkle 1 tablespoon of crumbled feta over the top. Chop 4 cherry tomatoes super finely and add to the feta topping. Pinch a sprig of fresh basil and lay over the top of the toppings. Drizzle with a few teaspoons of pesto infused olive oil and devour! Spicy Mango Avocado Breakfast Toast Using the basic recipe, chop 1/2 a fresh mango into fine cubes and add to the top of the avo toast. Finely chop one sprig of coriander (or mint) and add to the along with a pinch of broccoli shoots (see salad section of the grocery shops for this), and lay both over the top of the mango. Sprinkle 2 teaspoons of chia over top. Drizzle with a few teaspoons of your favourite chili glaze (or just a light powdering of cayenne flakes) and enjoy! Pear Avocado Walnut Toast Using the basic recipe, slice a William Bartlett pear into very thin slices and lay over the top of the avocado on the toasted bread. Sprinkle 2 teaspoons of feta or blue cheese and 1 tablespoon of crushed walnuts over top. Add a small handful of micro green seedlings, drizzle with 1 teaspoon of cinnamon-infused raw honey. Mexican Salsa Breakfast Toast Using the above recipe as the base, but instead of smashing the avocado, chop it super fine into chunks. Add to a mixing bowl and then dice 1/2 a red onion, 4 cherry tomatoes, and finely chop 2 sprigs of coriander. Add all these to the bowl of avocado with 3 tsp of olive oil and 1 tsp of lime juice. Combine well and add to the toasted bread. Lay a few micro greens over the top and drizzle with a chipotle mayonnaise. Yum! I'd love to know if you make the recipe and what combinations you come up with. Tell me in the comments or hit the chat button and share your photos. Let's Get Healthy Together 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! You're Invited To My Challenge Group Every month inside my Eat Nourish Glow membership over on Facebook (click here to join, it's free), I help members rebalance their appetite naturally with healthy recipes and a monthly water challenge, To join the challenge, all you need to do is join the Facebook membership and use the recipes above and provided inside the group. 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! Not a Eat Nourish Glow member? Join here, and kickstart your healthy eating journey today!

Need some plantbased inspiration for dinner tonight? I’ve got you covered with a week’s worth of delicious, veggie feel-good dinners that will leave you nourished and happy after a busy day. Think comforting vegetarian tacos, cauliflower pizza, fresh veggie summer rolls, and spiced baked potatoes that feels like a hug in your belly. Whether you’re craving something hearty or light, these plantbased meals are designed to nourish your body and make veggie-based dinners a breeze. Get your ovens ready? Let's make it together... JUMP TO RECIPE IDEAS ↓ MEAL PLANNING » PLANTBASED RECIPES » MEAL PLANNING | 7 Days Of Easy Plantbased Dinners To Meal Prep | by Eat Nourish Glow Napkins ready, let's dive into this mouth-watering post where I am sharing easy and delicious plantbased dinners to meal prep this week that will fuel your body and help satisfy your RDI of vegetables and greens. Each recipe is bursting with plant flavour and an excellent source of dietary fibre to keep those gut microbes happy. Benefits Of Making Plantbased Meals Before I share the recipe ideas, eating plantbased a few times a week is one of the easiest ways to hit your daily recommended intake of veggies and boost your fibre intake. Think of it as a vibrant way to consume a nutrient-packed meal that improves digestive health, provides better lasting energy, and a sensation of fullness for longer. Plantbased foods such as leafy greens, colourful veggies, beans, and whole grains are not only packed with vitamins and minerals, but they’re also gut-loving fibre superstars. So, if you’ve ever struggled to reach your dietary fibre goals or felt sluggish from overly processed meals and too much animal meat, this recipe list is just the thing to help you feel nourished and energized daily. How To Easily Add More Plants To Meals Including more plants in your main meals and dinner doesn’t have to be complicated—it’s all about sneaking in extra veggies and plantbased goodies wherever you can. Here are a few simple ways to do it: blend greens into smoothies: spinach and kale are mild in taste but packed with nutrients, making them perfect for your morning smoothie. Also try steamed cauliflower or sweet potato instead of banana for a lower cab and high fibre option. swap animal meat for beans or lentils: in dishes like tacos, soups, or pasta, adding beans or lentils can boost protein and fibre while keeping things plantbased. roast extra veggies: when roasting veggies for dinner, make a double batch and toss the leftovers into salads, wraps, or grain bowls for an easy lunch the next day. use veggie-based sauces: puree veggies like cauliflower, squash, or tomatoes into your pasta sauces to sneak in extra fibre and flavour. These simple swaps and plantbased options for meals can easily help you up your vegetable and greens intake, and effortlessly! You Might Like: Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) → 10 Delicious Vegan Salad Bowls To Try For Meatless Mondays → Join The Free Nutritionist-led Membership Group For Ongoing Support → Easy Plantbased Dinners To Meal Prep Monday Zucchini Noodle Bolognaise KEY INGREDIENTS: spaghetti sauce, zucchini, tomatoes, textured soy or beans, and herbs Zucchinis are a versatile vegetable int he plantbased kitchen and lend themselves to many healthy and high fibre recipes. By using a vegetable spiraliser, you can make easy gluten-free and healthier spaghetti noodles in a matter of minutes. Zucchini noodles are naturally low carb and work perfectly with bolognaise whether you choose to use the traditional beef sauce or make it fully vegan by substitute meat for beans or textured soy. Tuesday Vegan Stuffed Tacos KEY INGREDIENTS: taco shells, seasoning tofu, pumpkin, radish, avocado, and coriander Tacos are a ridiculously simple recipe to turn into a plantbased meal; just swap meat for any vegan protein or vegetable. Stir fry tofu, beans or veggies in the taco seasoning and stuff into traditional tacos or totally wraps for a fully vegan infused lunch or Mexican dinner. Wednesday Summer Rice Paper Rolls KEY INGREDIENTS: rice paper, avocado, shredded cabbage, carrot, capsicums, spinach, tofu and mint. Rice paper is dead simple to work with and offers a great way to stuff a heaping serving of fresh veggies into one tasty meal. I absolutely love making this with my famous Asian Peanut Dipping Sauce for a light dinner when the weather turns hot and steamy. So versatile, rice paper rolls can be filled with just about anything making them great for those families with mixed dietary needs and preferences. Thursday Vegan Buddha Glow Bowls KEY INGREDIENTS: quinoa, sweet potato, kale, butter beans, tomato, almond slivers, avocado dressing Glow bowls are an excellent introductory meal for those wishing to ease into plantbased, and consist of a variety of vegetarian ingredients. Typically the bowl is based on a small serving of a grain like brown rice, seasoned quinoa, or zucchini or glass noddles. You then add sections of other plantbased ingredients to build your bowl. Glow bowls provide a heaping serving of dietary fibre and nutrients in one mouth-watering dish, and are a fabulous way to use up those leftover veggies. Drizzle with a homemade avocado dressing or satay sauce for a super tasty and filling plantbased dinner. Friday Gluten-free Cauliflower Pizza KEY INGREDIENTS: cauliflower, pizza sauce, onion, spinach, chili capsicums, vegan cheese This plantbased dinner idea is another fabulous way to eat more veggies plus go gluten-free at the same time. In a food processing add cauliflower florets and process until they form a fine, rice-like texture. You then steam or microwave the cauliflower to soften it, and once it's cooled, squeeze out as much moisture as possible using a clean dish towel or cheesecloth. The key to a crispy crust is removing as much water as you can! Then, mix the dry cauliflower with a combination of a vegan egg substitute (like flax eggs or chia eggs), almond flour or chickpea flour for structure, and your favourite seasonings like garlic powder or oregano for flavour. Don't skimp on this part, cauliflower is very bland, so you definitely want to spice it up. Next, press the dough onto a baking sheet in a thin, even layer, and bake until it’s golden. After that it’s time to add all your favourite plantbased toppings and return it to the oven to finish. This dinner idea is fun for the whole family, and provides a deliciously healthy plant-based, gluten-free pizza dinner! Saturday Green Goddess Chop Salad Bowl KEY INGREDIENTS: broccoli, cabbage, cauliflower, green beans, kale, spinach, and butter beans A super healthy way to enjoy a plantbased dinner is to make a green salad with mainly green salad ingredients. Finely chop broccoli, cauliflower, green beans and shred cabbage, kale, spinach and other greens and herbs. Then toss together with butter beans or other legumes and your favourite salad dressing. So quick and easy, and simply delicious! Sunday Baked Sweet Potato & Spiced Chickpeas KEY INGREDIENTS: sweet potatoes, chickpeas, Cajun spices, spinach, coriander, and creamy dressing These are the perfect plantbased dinner ideas for cooler nights when you just want comfort food but still something healthy for you. Simple baked a few sweet potatoes until tender, then top with Cajun spiced chickpeas, shredded spinach and coriander leaves. Drizzle with a homemade creamy avocado salad dressing for a super tasty all-plantbased meal. You Might Also Like: Easy Meat-Free Monday Recipe Challenge (By A Nutritionist) → 10 Delicious Vegan Salad Bowls To Try For Meatless Mondays → Join The Free Nutritionist-led Membership Group For Ongoing Support → Nutritionist's Note Adding more plants to your meals is one of the simplest ways to boost your overall fibre and nutritional intake for very little effort. Plantbased foods are always naturally rich in essential vitamins and minerals, all of which support healthy digestion, natural body weight balance, and long-term health. Remember, variety is key—aim to consume a wide adn constantly varying range of brightly, colourful vegetables, fruits, legumes, and whole grains into your meals to ensure you’re covering all the bases. 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, cooking 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! Discover More Inside The Facebook Group Join my FREE Facebook Community that is jam-packed with ongoing plantbased recipe ideas and nutrition support from a qualified Nutritionist. Fill your feed with healthy inspiration with daily health tips, wholefood recipes and more!

Nourishment is king. If you want to lose weight, boost your metabolism and feel your best, you need to deeply nourish your body every day. Green smoothies are the perfect way to do all of this and help boost your body's own fat-burning ability. Jam-packed with essential dietary fibre, green smoothies keeps you feeling fuller for longer and naturally regulates your body's cleansing processes. They are also a super tasty and nourishing way to get a big, hearty dose of extra green veggies and supersede your recommended daily intake of greens. A nourished body functions better and can more efficiently balance body fat, self-detox and feel great! JUMP TO RECIPE ↓ HOME » ALL RECIPES » PLANTBASED » SMOOTHIES » Before I share a little special invite, I want to talk about five reasons why you need green smoothies in your life! If you already drink green smoothies on the regular then you may want to skip down to the recipe. However, if you aren't consuming green smoothies every week, read on to learn as a nutritional practitioner, why I recommend you enjoy them at least 1-3 times a week... Green Smoothies For Weight Loss Get A Boost Of Nutrients Green smoothies are an amazing way to give your body a major boost of essential nutrients and an inexpensive way to supplement your diet naturally. Because smoothies are in liquid form, they are digested faster and hit the bloodstream quicker than having to digest a main meal. This makes them a fabulous, wholefood choice for breakfast so you start the day completely nourished. Feed Your Gut Microbes Green smoothies are jam-packed with dietary fibre which is essential for good gut health and weight loss. Just about everybody who does my 7 Day Fat-Burning Smoothie Challenge reports back that they can really feel the difference. This is because fibre helps to feed gut microbes improving gut health while also cleaning our your intestinal tract and improving bowel movements. Less backed up sludge, means a lighter feeling you and much less uncomfortable bloating. Fat-Burning Ingredients Green smoothies can give you a sneaky fat-burning boost if you choose key ingredients known to support the body's own fat burning capabilities. Ingredients such as coffee and green tea can boost the metabolism by providing a hit of caffeine and essential nutrients. Green tea contains antioxidants plus polyphenol epigallocatechin gallate (EGCG) which are compounds that can help you burn fat. Add a shot of coffee or brewed green tea to your smoothies and over a short time, you'll notice the difference. Detox Naturally When you consume smoothies, all the densely nutritious ingredients are partially broken down by the blender blades which means less work for your stomach. The incoming goodness is more easily digested and the nutrients more easily absorbed. That means within 20 minutes or less that handful of kale or spinach is hitting your cells more efficiently and in a more bio-available form. All of this is important especially if you are detoxing to lose weight. This gives the digestive system less work to do and a little rest, but doesn't sacrifice any nutrition. Green smoothies being primarily plantbased and used in raw form, means the natural plant compounds and enzymes remain intact when you consume them. Raw foods are rich in essential nutrients that can help boost the body’s natural detoxification and cell renewal pathways. Higher in fibre, this also help you eat less, feel fuller for longer and better stick to your weight loss plans. Up Your Protein Intake Protein is super important for burning fat. Consuming extra protein can help you naturally burn more fat by boosting your metabolism at the same times as curbing your appetite. It also helps your body preserve muscle mass. Add 1-2 scoops of up to 30g of protein to your smoothies or choose naturally high in protein ingredients such as pumpkin and chia seeds, peas, spirulina, whey or vegan protein powders. Start at least 1-3 mornings with densely nutritious green smoothie recipes with natural appetite supressing and fat burning properties. Not only will you feel satisfied, energised and fuller for longer using high-fibre avocado in your smoothies, you'll be creating glowing skin, as well as stronger hair and nails. 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. Weight Loss Detox Green Smoothie Try this smoothie recipe at least once per week and see if you notice a difference in how you look and feel. This recipe is loaded with essential nutrients and can be enjoyed as main meal. Green Smoothie Recipe Ingredients 1/2 cup spinach, organic and raw 1/2 banana, frozen is best 1/2 mango, personally I love Kensingtons for this 1/4 kale, organic, de-stemmed 1 scoop vegan protein powder (30g) 250ml plantbased milk 2 tsp maca root powder 1 tablespoon chia seeds Method Blend all ingredients in a high-powered blender and serve in a mason jar with ice cubes for a delicious breakfast or lunch. Alternatively, you can serving in a bowl and top with homemade granola, nuts, seeds and berries for main meal. One Last Thing, Before You Go... 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. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ 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! 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!

Ever wondered why some habits are easier to master than others? There's a little science behind why some habits stick and others fall apart at the seems despite your best efforts. Today, I am opening up some of the secrets of my Healthy Habits Lab and sharing how to practice healthy to create a body and life you positively love. Get your coffee or water, and come learn how its done! JUMP TO HEALTHY HABITS LAB » BLOG HOME » ALL HEALTHY HABITS » In the busyness of our daily lives, it's all too easy to overlook the impact that our lifestyle habits have on our overall well-being. Now that I've mentioned it, you suddenly might be wondering how did these habits even get formed in the first place? Brushing your teeth, moisturising your face and neck, making dinners, or walking the dog are just simply something you do, often on automatic pilot. That's because the behaviours have become so deeply ingrained in your daily routine, that you no longer notice them. You just do it. That is evidence of a well-anchored habit, and in this post I am going to explain how you can create new habits and master new behaviours to build a body and life you love. How To Create Healthy Habits Understanding how habits are formed is key to implementing positive changes in your life. Habits are like mental shortcuts, automatic responses to specific cues. When practiced consistently, they can quickly become ingrained in our daily routine, both the good or the not-so-good habits. This means that making small, positive choices daily can quickly start to add up, leading to significant transformations in your overall well-being. Pretty exciting, right? Start Making New Habits Starting new wellness habits can be both an exciting, and challenging process. It's almost never a straight-line, and often includes many moments of slip-ups and setbacks as you adjust to the new behaviours. Please know that is perfectly normal and 💯 part of the journey to mastering new lifestyle habits. Don't let this deter you. Accept it, learn from it, and restart from a stronger, more empowered, determined, and knowledgeable place. Here's my step-by-step guide to help you initiate and maintain a positive habit successfully: Identify Your Goal: clearly define the new behaviours and habits you want to build. Write it all out and be super specific about what you want to achieve, and why this is so important to you. This is such an important step in mind mapping the changes you wish to create. Have fun with it! Start Small: break down the new habit into small, manageable steps. In clinic, I have clients in my Healthy Habits Lab, break things down into micro-sized steps that they can confidently achieve each day. This gives them a great sense of confidence and motivation; you can try it too. Starting with a small, bite-size and achievable goals makes the habit more attainable and less overwhelming. Set a Trigger: for success, you need to associate your new habit with an existing routine or a specific trigger. This is is a crucial step I teach in Healthy Habits Lab, and makes such a difference in being able to adopt new behavioral changes (and quickly). The association can be something you already do regularly, like making coffee in the morning, making your bed, or brushing your teeth. The trigger doesn't matter, it just serves as a reminder or trigger for you to perform the new behaviour (habit). So if you want to drink more water, put your water bottle next to the coffee pot. If you wanted to start morning meditation, place your yoga mat on the floor beside your bed the night before. You get the idea. Help your brain stitch the two activities together--its the secret to making habits that stick! Choose a Specific Time: create a reasonable and consistent timeline to practice your new habit. Whether it's in the morning, during lunch, or before bedtime, having a designated time helps in building a routine. Think about what time of day would make the habit easiest, and try it out then. This might look like getting your new fitness regime done first thing in the morning before you get too busy or tired. Be Consistent: consistency is always key when forming new behaviours and lifestyle habits. Aim to practice your new habit every day at the same time and in the same context to reinforce the behaviour. Track Your Progress: keep a record of your efforts and track everything. This could be done by using a simple checklist, a lifestyle journal or planner, or through a habit-tracking app. On the Healthy Habits Lab, students use a weekly habit tracker that helps them see how consistent they are with their new, desired behaviours. Tracking your progress like this provides such a visual representation of your commitment and success. Learn from Setbacks: can I just say, it's normal to face challenges and occasional setbacks. Instead of getting discouraged, view these setbacks as teachable moments and opportunities to learn. Identify what went wrong and adjust your approach accordingly. View these slip-ups with excitement because they are highlighting exactly what is getting in your way and tripping you up. And now that you know, you can do something about, right! Revisit and Adjust: it is important to periodically evaluate your new habits. If they have become a seamless part of your routine, consider adding a new habit or tweaking the existing ones to keep things challenging and further your bigger goals. 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! Build A Life You Love With Healthy Choices Building a body and life you love starts with loving yourself enough to make healthy, positive choices (even when you don't feel like it). From the food you consume, to the activities you engage in daily, each decision contributes to nurturing your best life. When you prioritise nutritious foods, regular physical activity, and self-care practices, you're not just sculpting your body; you're building and enhancing your self-esteem, boosting your mood, and balancing your energy levels. This has such a trickle down effect and can spread positivity to all aspects of your life. 5 Quick Tips for Healthy Habits Here's my quick tips on the most important lifestyle habits to focus on to begin your journey: Prioritise Hydration Water is the elixir of life. Keep adequately hydrated throughout the day for improved digestion, clearer skin, and your overall well-being. If you are looking to rebalance body weight, water is essential to help you curb over snacking and reduce food cravings. Aim for 3 litre per day. Quality Sleep Matters Make sleep a non-negotiable priority. Quality rest is crucial for your body to rejuvenate and repair overnight. Sleep, among other things, balances your hormones, manages your appetite and body weight, and is a key part of creating a healthier, happier you. Move Your Body Daily Get moving! Regular movement needs to be a core part of your routine, whether it's a brisk morning or leisurely evening walk, a gym workout, or even a dance session or simply just chasing the kiddies around the backyard. Physical activity boosts both your physical and mental health. Mindfulness & Meditation Take a few moments each day to practice mindfulness or meditation. These are two very empowering practices for reducing stress, improving focus, goal planning, and promoting a happier, more positive mindset. If it is not on your new habit list, add it now! Remember, forming new habits and behaviours is a gradual process, and success comes from commitment and persistence. Don't be deterred by any setbacks, juts get at it. Learn from them, own the slip up and make the lesson worth while. By following the above tips, you'll increase your chances of developing positive habits and nail new behaviours that can contribute to a body and life you love! Join Healthy Habits Lab Want to become an absolute goddess at making new and healthy lifestyle habits that actually stick? Come join the next intake of Healthy Habits Lab. The next 40 days could completely transform how you make habits and achieve your goals! Let's get you started now... You Also Might Like: Healthy Habits 101: Why They're Important and How to Make Them Stick → Helping Mums Turn Their Hot Mess Into Weight Loss Success → The Healthy Habits Lab Teaching How To Make New Habits That Stick → View All Healthy Habits → So, tell me in the comments what new habits you'd like to achieve this coming year. I'd love to cheer you on and provide you with many more success tips. Let me know what specifically you are working on, and I'll pop back with some helpful ideas to help ensure your success! Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ 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 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! YOU MIGHT LIKE:

You may have heard of the "5 Love Languages" by Dr. Gary Chapman and the principles he teaches for long lasting and fulfilling love relationships and a happy marriage. But did you know the principles can also apply to yourself and how you practice self-love. It's true. Everyone gives and receives love differently including how you give back to yourself and express self-care and self-love. If you are not caring for yourself in meaningful ways you can start to feel like your needs aren't being met. You may experience unhappiness and unfulfillment and start looking at other people, food or other things to fill the void. Sadly, no one can remedy this for you. You must take a breather and reflect on what your needs are, how they need to be met and then start loving yourself in your own love language. As a mother to 5 kids aged 8-17 years old, I am here to tell you self-love isn't about being egoistical, vain of full of yourself. In fact, it is the absolute opposite. Loving yourself is celebrating how unique and wonderful you are, not is an arrogant way, but rather in loving ways and small acts of kindness. Self-love is about being compassionate and understanding toward yourself when you have a bad day, fail at things, or feel inadequate, rather than beating yourself negative self-talk and harsh criticism. Its about kicking that inner mean girl to the curb! Expressing self-love first starts with making your needs important and worthy of attention, a thing many women and mothers struggle to do. Ironically, this is when it most needed. Practicing self-love and understanding what your love language is are critical to living your best Life. When you are in the habit of self-love, it becomes easier to ask for the support you need, to do the things you love, and to accept who you are and all the wonderful things about you. SHOP NOW The 5 Love Languages The five love languages is philosophy developed by a famous American marriage counsellor Gary Chapman. He has been a marriage counsellor for well over 25 years and through his work, he identified five different ways people give and receive love. They are as follows: words of affirmation receiving gifts quality time physical touch acts of service You can take the 5 Love Languages Quiz yourself and discover your own primary love language in perosnal relationships not just with your spouse, but also with your children and loved ones too. Click here. Gary's philosophy is that every person has a primary love language, but this also applies to yourself. One or more of the five methods of expressing love and support will highly resonate for you. Identifying which ones are yours, will help you to connect on a deeper level with other and yourself. Practicing your love language is the highest form of self-love and what I am about to encourage you to get into the habit of doing. Follow along and become your happiest self and more fulfilled in Life. What Are The Love Languages? If you clicked on to Gary's site and did the quiz, you already have a good idea what love languages are and which one is yours. Below I have shared what each language is and provided examples of how you can start practicing yours with yourself. Grab a pen and notepad as you go through the list. Love language 1: Words of affirmation This love language is expressed by the words or supportive things to yourself. It is your self-talk. How do you feel when you hear your partner or someone offer you encouraging, affirming words and compliments? If it makes you feel loved up, positive and more confident, then saying these sorts of things to yourself is a way to show self-love with this as your primary love language. HOW: You can try using affirmations, do some deep mirror work, listen to guided mediations for self esteem and confidence, and seek out ways to build yourself up using positive words. Write a love letter to yourself, or start keeping a journal of all the things you are grateful for in your Life. Love language 2: Acts of service This love language is expressed by doing helpful things for yourself just like you might for a partner. It is the things you do to better care for yourself. How do you feel when your partner or someone helps you with tasks that reduce burden or ease your stress? If this is your love language, then start thinking about ways you can relieve your stress and unburden yourself. HOW: You may need to hire help or a cleaner once a week, or ask your spouse and kids for extra help around the house. Get on top of housework as soon as possible to lessen the stress of it all piling up throughout the week. Seeing a counsellor or therapist, taking up a yoga or mediation class may help unburden your stress. Love language 3: Receiving gifts This love language is expressed by receiving a small gift. It is loving yourself enough to treat yourself to something nice and unexpected. How do you feel when your partner or someone gets you thoughtful or extravagant gifts? If the hits your sweet spot, then its time to start doing this for yourself. HOW: Buy yourself a pretty bouquet or flowers or that outfit you've had your eye on for several months. Treat yourself to something of meaning and allow yourself to be spoiled. You may go to the spa, get your hair done or enrol in something you'd love to do like painting classes, scrapbooking, candle making or even a hobby course. Love language 4: Quality time This love language is expressed by spending meaningful time with yourself. It is carving out time to work on your hobbies, passions and things that make you feel alive and on fire. How do you feel when your partner or someone gives you their undivided attention and you engage in meaningful conversation or activities together? If this is your love language then its time to book off some time with yourself and your interests. HOW: Take yourself out to lunch to that new café and people watch. Spend an hour each day doing something you really enjoy or spending with people you love being around. Purposely fill quality time doing activities that help you feel important, productive and like it was time well spent. Love language 5: Physical touch This love language is expressed by physical and caressed by yourself. It is through the sense of touch to feel grounded, safe and happy. How do you feel when your partner shows you affection through touch? If this is your love language then finding ways to comfort physically will be your task. HOW: Practice a skin care treatment at home using a mud mask, beauty device or learn Gua Sha, the art of facial rolling. Book in for a massage, facial or other spa treatment than relaxes and soothes you physically. Make love to yourself and celebrate the incredibleness of your body. Identify Your Self-Love Language Were you able to identify which is your love language? If you haven't already, come up with at least 5-10 ways you can express your love language to yourself this week. They don't need to be big or expensive act of kindness, pampering or gestures, but rather small acts that have great meaning for you and will fill your cup with self-love. Healthy + happiness, Emma xoxo 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!

Who says you cannot play with your food, I'm always messing about in the Eat Nourish Glow kitchen with wholesome ingredients. I love experimenting and finding inspiration from my other foodie friends. In today's recipe roundup, I've gathered some stunning wholefood recipes bursting with essential dietary fibre, healing antioxidants and all kinds of beneficial nutrients that women need to consume every day for optimum health. Let's dive in! I hope you have a napkin ready, because these recipes are so drool worthy, you'll need it. These are some of my staple favourites, many of which are plantabsed. Giving you body a break from animal products every so often, even if its just for a week or two, is a fabulous way to detox and naturally reset your gut microbes and gut health. #1 - Papaya Fruit Boats with Grain-Free Granola Fruit papaya boats are so much fun to make and even offer you an "edible bowl" to enjoy afterwards. You can use nearly any fruit you like and simply scoop out the seeds and a bit of the flesh to make a "bowl". Fill with smoothie, chia pudding, yoghurt, or fruit salad and top with granola, crushed nuts, seeds, and flakes of coconut. Try using papaya, rock melon, watermelon, pineapple, coconuts. You can find more inspiration on my Pinterest here. 2 - Granola Breakfast Tarts Dietary fibre is your best friend for balancing you weight, keeping you gut happy and reducing food cravings. Making little granola cup like these offer a versatile snack or breakfast option with unlimited healthy options for the filling. 3 - Matcha Nice Cream Bowl Are you dairy-free like me? If so, let me introduce you to vegan ice cream, otherwise known as 'nice cream'. Using bananas for a based and creamy texture, nice cream makes a super healthy dessert. Top a small serving with edible pea flowers like this Match recipe...yes they are edible too! 4 - Healthy Honey & Berry Banana Split Who wouldn't want to start the day with a banana split, right? I promise you won't miss the ice cream and unhealth sugary toppings if you swap them for antioxidant-rich berries, protein from Greek or vegan yoghurt and a mix of high-fibre granola and crushed nuts. 5 - Healthy Kiwi Parfait with Greek Yogurt Fruit parfaits are sweet and deliciously decadent way to start the day or spoil yourself with a healthy dessert. You can use Greek yoghurt, or try going dairy-free for a week by using a homemade vanilla, vegan smoothie or plantbased yoghurt for your layers. Mix up the ingredient layer and enjoy a new recipe all week as you gently detox from dairy. 6 - Goat Cheese with Edible Flowers and Arugula Edible flowers make any meal look sensational. They are so easy to use and grow yourself in an organic kitchen garden or patio garden. Use them to garnish salads, smoothies, horderves, and even your cocktails. Here a list of safe ones to try, click here. 7 - Dreamy Cream Cheese Fancy Bagels Who doesn't love a freshly baked bagel and cream cheese? Well, me and those like me who are gluten-intolerant or celiac, that who. But don't let that stop you from recreating this too-pretty-to-eat savoury and sweet recipe. Use a high-fibre rice cake or your favourite artisan gluten-free bread, a classic or dairy-free cream cheese and fresh berries. You can even add edible flowers such as calendula, pansy, nasturtiums or rose petals to top your creation. So good! 8 - Summer Fruit Medley Pops The first time I tried this recipe, I was hooked. I swapped out the Greek yoghurt (I'm dairy-free) and used coconut instead, and it worked perfectly. My favourite part was adding all the fresh fruits knowing how nutrient-rich the frozen pops would turn out. So good! 9 - White Chocolate Basil Popsicles with Edible Flowers Ice pops like this aren't just for the kids, these deliciously decadent popsicles are the ultimate healthy treat when made with wholefood ingredients. I've rounded up a heap nutritious recipes you can browse on my Pinterest, click here. 10 - Edible Flowers Smoothie Bowl I know I keep featuring them, but edible flowers are not only a beautiful way to garnish your food, they also provide your body with essential nutrients. The only caveat is that they MUST be organically grown, best from your own garden, and no use of pesticides or herbicides as these can get into the folds of the petals and be difficult to wash away. You can read more about how nutritious garden flowers can be right here. 11 - Half & Half Chia Seed Pudding Smoothie Creating a half-and-half bowl like this with half smoothie, half chia pudding is densely nutritious and a guiltless dessert option. Chia pudding can be flavoured in any number of ways and pairs beautifully with smoothies to provide a densely nutritious meal. 12 - Chickpea Tuna and Avocado Sandwiches If you've hung around here awhile, you'll know that I am always focused on making healthy super simple. And nothing could be easier or more simplistic than a homemade sandwich stuffed with a protein of your choice and a heaping of phytonutrient-rich greens like alfalfa sprouts, avocado and herbs. 13 - Pink Pitaya Superfood Pancakes Recipe Pancakes are an excellent breakfast that allows you to control the ingredients, and server them any number of ways. I love making gluten-free pancakes using oats, coconut flour or just protein powder and bananas. You can easily add spinach, superfood powders and other beneficial ingredients like chia seeds, LSA, flax meal to boost the nutrition. Such an easy brekkie that the whole family will love! 14 - Vegan Red Beet Chocolate Mousse Chia Pudding How amazing does this look? Chia seed pudding is so easy to make and packs some serious nutrition included fibre, protein, omerga-3s and is deliciously low carb. You can enjoy it with a hint of vanilla plain, or flavour it with all kinds of superfood powders like acai, blue spirulina, match or raw cacao. 15 - Creamy Mango & Coconut Chia Pudding I hope you have found these recipes and suggestions useful. Meal planning can be a game changer in helping you eat better and stick to your nutrition goals. If this is something you struggle with, book a Clarity Call with me. Help is just a click away! Healthy + happiness, Emma xox Free Resources Are you tired of not finding answers on Google? Book yourself a free 15-Minute Call with me and let's get to the bottom of what's getting in the way of your weigh loss! 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!

If you want to greet summer looking and feeling your best, then you need to be eating wholesome, nutrient dense foods. The foods you eat have a direct affect on the radiance of your skin, how flat or bloated your tummy appears, how much energy you have, and even affects your mood. So let me ask you, are eating to build a healthy body or are you eating more out of convenience? It is recommended that you consume a minimum of 2 - 3 cups of vegetables per day. This provides you with essential nutrients, fibre, and fuel for your brain, If you are not getting enough, then you can feel sluggish, your skin look dull and your body feel weighted down. Adding these superfood bowls packed with nutrients, dietary fibre and goodness to you menu will reach (and surpass) your vegetable quota. But better yet, the nutrients in these recipes will help you look and feel ready for summer fun. I challenge you try one each day for a whole week! #1 - Apple Walnut Salad With An Herbed Lemony Dressing This bowl of deliciousness has plenty of crunch, freshness and flavour that is different with every bite. Its a super healthy choice because its loaded with fibre-rich leafy greens, crunchy green apples which provide a heap of antioxidants and vitamin A, as well as walnuts which are rich source of omerg-3s. I'm pretty sure this one will become a fast favourite; its definitely one of mine. Full Recipe #2 - Winter Buckwheat & Shaved Brussels Sprout Bowl Brussel sprouts are those crunchy little green balls, which look like mini-cabbages. They are very nutrient-dense and low in calories with only 28 cal in half a cup. Many people don't like them but when shredded like this recipe, they are far more appealing. Start shredding the heads and sneak some into your favourite recipes this week, then try this recipe. Full Recipe #3 - Thai Quinoa Salad I love Thai food but I don't love the excess fat and carbs for my waistline, so I am always on the look out for healthy swaps that have Thai inspired flavour. This superfood bowl is mega loaded with protein-rich grains and nutrients from fresh veggies. With a delicious lime-infused dressing this recipe could easily replace Thai takeaway for you like it has for me. Full Recipe #4 - Lemon-Chili Shrimp Avocado Quinoa Bowls This bowl of yum is loaded with lean protein, fibre and flavour. It's an excellent healthy swap for fatty Caesar salad and just as good. Quinoa is super rich in dietary fibre, minerals, antioxidants and all nine essential amino acids, making it one most nutritious foods known to man. So if you are craving a Caesar salad this week, try this one instead. RECIPE: Full Recipe #5 - Feel Good Superfood Grain Bowl There is a reason this recipe is included in my superfood bowls roundup. The recipe calls for kale, quinoa and avocado, three very nutrient rich foods. Just one cup of raw kale has 33 calories and only 7g of carbohydrates making it a densely nutritious addition to any meal. The tough, leafy vegetable is also a very good source of fibre, iron and vitamin A and K. Add in quinoa*, a seed 'grain" that contains twice the protein and 5 grams more fibre than rice, and you've more than surpassed you RDI in one meal. *Some people find the taste of quinoa rather bitter or bland but when combined with other flavourful ingredients, like this salad blow, you'll hardly notice. Start small by adding a sprinkling to salad, pasta and other dishes, and increase the amount to add this fibre superstar to your menu. RECIPE: Full Recipe #6 - Summer Peach Salad with Quinoa & Arugula This bowl is not only super nutritious but it is also a feast of flavours with fresh peaches, blueberries, cucumber ribbons, arugula, and quinoa. No two bites are the same. You may be pleasantly surprised to discover just how filling this salad is making an excellent choice if you are snacker. The high fibre content will keep you satiated and feeling full for longer so you snack less. Full Recipe #7 - Blueberry Watermelon Salad With Feta & Mint Who says you need lettuce leaves to make a salad? This fruit-based salad bowl is just the thing for lunch on a hot summer's day in Sydney when the mercury is pushing +40c. Each bite is a juicy burst of refreshing flavour with the mint and feta complementing the sweetness of the fruit. I've made it using basil instead of mint and its just as delicious. Definitely a recipe to save! Full Recipe #8 - Honey-Chipotle Chicken Bowls Personally I am not a meat eater, I prefer animals wild and running free but that's just my own belief. That said, animal meat such as chicken provides many sustaining nutrients, Chicken contains a whopping 31g of protein and 3.6g of fat per serving. That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. Its an excellent lean protein choice. Try it in this super loaded bowl of leafy greens and fibre-rich quinoa. Full Recipe Eating More Veggies Is Pretty Healthy Easy As you can see from the recipes above (and just wait until you try them all), making healthier food choices doesn't mean deprivation and eating food with as much flavour as carboard. Become mindful of how much green, leafy vegetables you are eating at each meal and create new ways for you to enjoy 2 - 5 cups per day. With all the delicious recipes above, I am sure you'll find a new favourite! 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!

Green smoothies are not only quick, easy and delicious, they are a true powerhouse of clean eating nutrition, and come packed with essential vitamins, and all-day energy in one sip. But can you drink green smoothies daily? While I’m all for enjoying them regularly (yes, even every day), the secret is in the ingredients and always enjoying them in a wide variety. Blenders ready? I’m a Nutritionist, and today sharing my top mouth-watering Instagram-worthy green smoothies that deeply nourish. Let’s blend, sip, and glow from the inside out together. JUMP TO RECIPES ↓ VIEW RECIPES » SMOOTHIE RECIPES » FREE SMOOTHIE DETOX » Why Green Smoothies Are Good For You? Whether you're looking for a quick and easy breakfast, a mid-day snack, or something plantbased to help you power through an energy slump, green smoothies are a super healthy choice. They are a fast and easy way to increase your consumption of more leafy greens and high fibre fruits and vegetables, while nurturing your gut microbes. Smoothies help to keep you hydrated, can aid weight loss, improve digestion and boost your overall metabolic function. Being so nutritionally rich with plantbased nutrition, all the extra nutrients can also help to clear up your skin if you suffer from acne, boost mood and your overall energy. What Goes In Green Smoothies? What Makes A Healthy Green Smoothie? Short answer is plantbased ingredients like green vegetables, mainly leafy greens, herbs and other veggies rich in green coloured phytonutrients are the base for most green smoothies. Lots of people add bananas to improve the texture and taste, in addition to berries, kiwi, mango and other tasty fruit like pineapple. If you are diabetic like me, you can substitute low calorie, steamed cauliflower, sweet potato, raw, cooked oats, or creamed quinoa for banana to create that soft serve-like consistency in green smoothies. This is great way to also get a variety of nutrients, and not just rely on super sweet bananas to flavour your green smoothies every time. Green Smoothies On A Budget I personally find green smoothies to be the perfect way to use up leftover fruit and produce before it spoils (if you need to make every fridge item count). You can make smoothies rather cheaply by buying fresh greens and other produce on sale, or from the discount section of your grocery shop. Many 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 to provide. Coles supermarkets do a good job of this with their "I'm Imperfect" range and Woollies with their "Odd Bunch" range. Key Ingredients Used Green smoothies are mainly made with a combination of fresh fruit, vegetables, and a liquid such as milk or water. The clean eating ingredients are blended together to create a thick and creamy beverage that is highly nutritious and makes for quick and easy meal prep. Smoothies can easily be tailored to fit any dietary needs or food preferences, whether you are diary-free, plantbased or otherwise. With a variety of natural flavours and endless combinations, there is something for everyone. Popular Smoothie Ingredients 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 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 some alternatives to banana include avocado, steamed cauliflower, yoghurt, and nut butters. Combining these three simple ingredients makes delicious green smoothie recipes suitable for those looking to heal and nourish the gut while rebalancing body weight. Less is usually more, so focus on adding a few choice ingredients to your blender that complement each other, and then sit back and enjoy the goodness! RELATED: 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 » Healthy Green Smoothie Variations Not only are green smoothies simple to make, but the base recipe is also incredibly versatile and generally cheap to make. You can use any kind of dairy or plantbased milk or just add water. Combine this with your favourite greens, plenty of high fibre fruit, nuts, and herbs to create your own unique recipes. Here's some liquid variations to try: 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. 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 greens smoothies to your meal plan each week is a fabulous and delicious way to get more fibre, eat a little more plantbased, and consume a well-balanced high protein meal. Experiment to find a few favourite recipes and then rotate those recipes each week to vary your nutritional intake and keep things interesting. What Are The Side Effects of Green Smoothies? While green smoothies are definitely densely nutritious, a diet consisting of only smoothies isn't healthful. In fact, it can become very imbalanced. Healthy meals need to be balanced with wholefood-based ingredients and macros such as dietary fibre, lean proteins, and healthy fats from a variety of clean eating sources, and not just from fruits and vegetables. Surprising fact, consuming too many leafy green vegetables can be a harmful, especially to those people with underlying gut and health conditions. This is because leafy greens like beet leaves, endive, dandelion greens, kale, spinach, and Swiss chard all contain high levels of oxalic acid, a naturally-occurring plantbased compound. In moderate amounts, this plant compound is perfectly safe, but if you overindulge by consuming too much,, it can lead to accumulation of oxalate crystals in the body. This most often happens in the kidneys which then lead to painful kidney stones and other organ distress. High levels can also affect your calcium absorption. Cooking greens that are naturally higher in oxalate acid is one solution, but who wants wilted spinach in their cup. The best way to avoid any unwanted side effects from green smoothies is to simply strive to strike a natural balance with foods that you know support your body. Food Sensitivities & Green Smoothies Can You Be Allergic To Green 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. Are Green Smoothies Good For Your Stomach? Got thyroid conditions or IBS? A word of caution, cruciferous vegetables such as Bok Choy, broccoli, cabbage, cauliflower, kale and watercress all contain compounds called, goitrogens. These are known to disrupt thyroid function in some people. Goitrogens interfere with iodine uptake and hormone production within the thyroid gland and be a triggering food for those with stomach or digestive issues. Cooking the these foods (as they really are super healthy) can make a difference and help reduce the disruptive effect cruciferous vegetables have on those sensitive. If you choose to simply avoid (the above) or are on a AIP Diet, test and try micro-greens or dandelion, and include selenium-rich foods in your blender to boost your selenium levels. Selenium helps support thyroid hormone production. Its found in Brazil nuts, sunflower seeds, eggs, and legumes. Yes, you can add all of these to smoothies. How Often Can You Drink Green Smoothies? The answer has two parts. It's important to be mindful when adding sugars, carbohydrates, or fats to your blender that you don't overdo it on too many calories in one meal. Trust me, it is so easy to do this in the name of eating healthier. You can pile on the healthy ingredients with Instagram-worthy toppings and before you know it, your smoothie has as many calories and a super-sized Big Mac Meal or even more! To keep things balance, I generally recommend enjoying a green smoothie 3-4 times a week, or every other 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 arugula based one on Wednesday. Yes, technically you could safely have a green smoothie every day, but it is so important to vary the greens you use, the milk and even the fruits to give your body a broad spectrum of nutrients throughout the week. Remember, healthy is all about balance, right! Green Smoothie Recipes Without Banana Give these super tasty green smoothie recipes a go and tell me you don't feel amazing afterwards. I've purposely rounded up three green smoothie recipes that don't rely on banana for texture and flavouring. This means they are lower carb, a little more creative and a great way for you to explore new, fresh recipes. Banana is such a popular ingredient (and for good reason) but I want to show you how you can still enjoy delicious smoothie recipes if you are diabetic, have insulin issues, or living with PCOS and need to reduce sugar intake. Each green smoothie is made with a balance of common fruits and veggies and contains 30g of plantbased protein to fuel all day energy. I've gone with plantbased because these recipes tend to work well for everyone. As a general rule, I don't recommend using whey or dairy-based protein powders in plantbased smoothies, vegan options are usually much better tolerated. Dairy combined with fruit and veggies can ferment in your stomach and cause gastric issues in many people, especially those already dealing with IBS or gut issues. Give these recipes a try and pop down in the comment to share your favourite one. Pineapple Berry Green Smoothie Ingredients 250ml almond or oat milk, unsweetened 1/2 cup fresh pineapple, chunks 1 cup fresh spinach greens, organic 1/4 cup raspberries, fresh, organic 1/4 steamed cauliflower, cooled 3 tbsp chai seeds, organic 1 scoop Vanilla protein powder, vegan 1 tbsp vanilla extract Method Add all the ingredients into a high-powered blender. Combine well until smooth. Serve in a coconut bowl with a little crunch from a sprinkling of crushed walnuts and seeds. Enjoy with an energising green tea 30-minutes later to support gut health and digestion. You Might Like: Green Goddess Super Slimmer Smoothie Recipe » 7 Day Free Smoothie Challenge For Weight Loss & Detox » Join The Free Nutritionist-led Membership Group For More Recipes » Lime Mango Green Smoothie Ingredients 250ml coconut milk, unsweetened 1 large fresh mango, pitted 1/2 cup shredded kale, organic 1/s Hass avocado, choose a ripe one 1 scoop Vanilla protein powder, vegan 3 tsp lime juice, freshly squeezed 1 tsp ginger root, ground Method Add all the ingredients into a high-powered blender. Combine well until smooth. Enjoy with an energising green tea 30-minutes later to support gut health and digestion. You Might Like: 4-Ingredient Creamy Matcha Tea Green Smoothie Recipe » 7 Day Smoothie Challenge For Weight Loss (Summer Slim Down) » Join The Free Nutritionist-led Membership Group For Ongoing Support » Kiwi Green Smoothie Ingredients 1/2 cup Greek or Coconut yoghurt 1/2 cup coconut milk 1/2 cup micro-greens, organic 3 large kiwi fruits, chopped 1 scoop Vanilla protein powder, vegan 2tsp spirulina powder, organic 1 tsp ginger root, ground Method Add all the ingredients into a high-powered blender. Combine well until smooth. Serve in a coconut bowl with raspberries and banana cut into wheels. Add a sprinkle of granola or chia seeds to serve, and enjoy a herbal peppermint tea 30-minutes later for gut health You Might Like: 3 Wholefood Green Smoothie Recipes - No Bananas Needed! » Smoothie Hacks To Make Your Morning Breakfast Quick & Easy » Join The Free Nutritionist-led Membership Group For More Recipes » One Last Thing, Before You Go... If you really enjoy healthy smoothies... stick around while sipping your green 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 clean eating recipes and smoothies. It's 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, 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 sharing her creative talents as a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest 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 were born with green thumbs like I was, gardening is part of your life, and I love that about myself. Nothing feels more energising and soul-fulfilling for me than being crouched down scratching in the dirt surrounded by fragrant flowers and blooms. It's definitely one of my ultimate happy places. And that's why I want to share my simple ideas for using flower blossoms to boost your self-care and bring a little more joy into the craziness of motherhood... In the hustle and bustle of everyday mum life, it's easy to overlook the impact that your home and surroundings can have on your mood and well-being. All to often as mothers and career women, we're just legging it on the hamster wheel and too busy, stressed and frazzled to really take notice or give it much thought. But I hope after reading this, that'll change... Emotional Impact Of Flowers There's a simple yet powerful way to enhance your mental health and infuse more joy into your life: flowers. I know it probably seems to simplistic to have much impact but surrounding yourself with pretty flower blooms certainly does. The vibrant colors, delicate fragrances, and natural beauty of flowers have a deeply moving effect on our emotions, and offer healing properties that can boost energy and feed your soul. This makes flower blossoms a wonderful and easy to come by tool for self-care. In today's Self-Care Series, I'm inviting you to explore how flowers can influence your mood, the benefits of flowers on your mental health, and try my five simple ways to start using flowers in your daily life to brighten your day and nurture your well-being. Let's unwrap this... How Your Environment Affects Your Mood The environment around you plays a significant role in shaping your mood and overall well-being. Just think of how you feel like when your house is a mess versus when everything is in neat and tidy order. The latter just makes you feel like you can breath easier, am I right? Being in nature and surrounded by natural elements has been proven in countless studies to help reduce stress, improve your brain's function, and elevate your mood. Creating a positive and uplifting home or workplace can have many surprising impacts on your mental health, and using the simplicity of flower blossoms, with their unique beauty and connection to nature, is a simple yet beautiful way to transform your surroundings and elevate your mood in minutes. Flowers have been used for centuries as a form of therapy to promote emotional well-being and improve mental health. Just their mere presence can evoke positive emotions, increase feelings of happiness, and reduce anxiety and depression. Research has shown that being around flowers and plants can enhance creativity, boost energy levels, and create a sense of calm and relaxation. Incorporating flowers into your daily life is a wonderful self-care practice that will quickly and naturally nurture your mental and emotional well-being. 5 Easy Ways To Use Flowers For A Brighter Day Invite more joy and beauty into your day with my five simple ways to start using flowers as self-care to brighten your day and uplift your spirits: 1. Fresh Blooms at Home Think about how you can fill your living space with fresh-cut flowers to create a vibrant and uplifting atmosphere. Choose flowers and greenery in colors that resonates with you in a pleasing manner and arrange them in vases or decorative containers. Kmart is a small heaven for décor these days with many cheap but beautiful glass vases, jars, and pottery. if you are not a green thumbs, check out Kmart and other décor departments for artificial flowers. Some ranges are are so lifelike you cannot tell the difference even when holding them! 2. Indoor Gardening Ok green thumbs this one is for you! Consider cultivating a small indoor garden with potted flowers or plants. Their presence will not only add beauty to your home or workspace but also improve air quality and create a sense of tranquility. Again, if you are the type that could kill a cactus, check out artificial flowers and potted plants for a low maintenance option that still brightens any space. 3. Floral Scents & Flower Essences Aromatherapy extracts the healing benefits of flowers by harvesting their medicinal oils. These scented oils can then be applied to the skin using a carrier oil added to sachets, dried into smudging sticks or incense, and added to make scented candles with floral fragrances. Lavender, rose, and chamomile are well known for their calming properties. If you can't afford the upkeep of cut flowers or don't have space for a garden, bring the magic of flowers into your day with their essential oils. 4. Create Your Own Flower Wall You've probably seen these all over Instagram or Pinterest, a wall from floor to celling that is simply just blossoms. These can make for some studding displays, accents and event background for photographs. Check out Delaney Bedrosian's tutorial on how to make a lovely DIY flower wall, click here → . Its simply gorgeous, and doesn't it just shift your mood in one glance!! 5. Floral Art and Crafts Engage yourself in creative activities involving flowers, such as painting or arranging dried flowers. This is another great way to immerse yourself in the beauty of blossoms while also de stressing with creative arts. A huge part of self-care is doing things that use your gifts, talents, and interests to help relax and calm your mood whether it be gardening, flower arranging or painting. As you can see, adding flower rituals into your routine can deepen your connection with nature and yourself while bringing more happiness to your day. Flowers can have a positive, transformative effect on your mental health and overall well-being in the simplest of ways. By recognising the impact of your surroundings on your mood, harnessing the mental health benefits of flowers, and incorporating simple practices into your daily routine, you can invite more joy and beauty into your Life. So, embrace the power of flowers and let them brighten your day, nurture your soul, and remind you of the beauty that exists all around us. 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! DOWNLOAD MY FREE SELF-CARE & MOOD DIARY

Are you tired of mindlessly snacking your way through the day whenever you feel stressed out? Do you find yourself reaching for chips, chochy or lattes out of boredom or emotional stress? If so, grab a herbal tea and learn five ways to combat emotional and stress eating. Its time to take control of your snacking habits and create a more mindful approach to nourishment with my 5-Day Mindful Snacking Challenge! Emotional & Stress Eating We both know that iced Frappuccino didn't just jump into your hand. Neither did the packet of barbeque Shapes that were destined for the kids' lunchboxes. The reality is, stress eating is often such an automatic response, we don't even realise we are doing it UNTIL afterwards! Cue the inner mean girl, guilt, self-judgement and all the rest. But it doesn't have to be a vice. Stress eating is simply a bad habit, a knee-jerk response, and one that 100% can be changed and overcome. And I am about to share the simple way you can kick-start the process! The 5-Day Mindful Snacking Challenge Ready to stop mindless snacking in the next five days? Well, I'm about to share the easy yet deeply transformative practice that can effectively help you break free from the cycle oversnacking and emotional or stress eating. On the challenge, you'll learn how to recognise and identify your emotional triggers, what to do instead, and how to develop healthier eating habits all at the same time. Say goodbye to mindless, stress eating and hello to a healthier relationship with food! To start the 5-Day Mindful Snacking Challenge, choose a day (like Monday) to start, and then number your calendar for the week from 1 to 5. Each day return to this blog article to read the day's strategy (or tune in the Facebook group). Screenshot or print off this post, and apply the method for each day as you go about your daily life. Be proactive and see if you can catch yourself in moments before you reach for food as comfort. If its after the fact, don't be discouraged. Its actually the first step in realising change needs to happen here and a positive sign of process. Awareness is key. Then you can begin to do something about it. I'd love to hear how your journey goes with the challenge. Pop down and say hello in the comments. I'm even going to have a special giveaway for those of you who actively participate here on the blog--you don't want to miss out! HOW HEALTHY IS YOUR LIFESTYLE? TAKE MY 1-MINUTE QUIZ TO FIND OUT! Click Here » RELATED: Healthy Habits 101: Why They're Important and How to Make Them Stick The 5-Day Mindful Snacking Challenge Ready? Let's deep dive into this! Simply follow the prompts for each day and see how you go over the next week. At the end of the week, hop in the Facebook Community to share your experience. Day 1: Pause & Assess Hunger Cues Before reaching for a snack, take a moment to pause and assess your hunger levels. Are you actually experiencing genuine physical hunger, or is it being driven by an emotional trigger or something else? Take a moment to check-in with yourself and your emotional versus physical state. This practice allows you to tune into your body and differentiate between true hunger and other factors that may be influencing your snacking habits. If you are having one of those days where the kids are running riot and your morning has already got to pot before 10am, chances are that sugary snack in your hand is a stress response. Put the Danish down, step away and breathe instead. Ask yourself what you really need right now (and its not that sweet pastry). Then go do what you can in the moment to be kind to yourself and satisfy the emotional need without food stuff. Day 2: Determine Your Hunger Vs. Emotional Needs Once you've tried assessing your hunger throughout the day, its time to get in the habit of asking yourself what your body truly needs in that moment. Is it nutrients to balance your blood sugar levels, hydration to combat thirst, or it actually emotional support that you need right now? By taking a moment with yourself to dial in and identifying your genuine needs, you can then start to make more health conscious choices that align with your well-being. This is such a critical step working towards breaking the cycle of stress eating and mindless snacking. Day 3: Explore Healthier Alternatives You know that TimTam or the leftovers on your kid's plate does not need to end up in your mouth. But somehow it's popped in there and your awareness is an after thought. Before you cue the guilt and inner mean girl marches in, forgive yourself, and then congratulate yourself. You just recognised yourself stress eating in the moment. Now, I know realising it after the fact might still seem like a stuff up, but I assure you its not! In fact its a sign of progress that you are beginning to recognise this automatic response in action, and that means you can now start to do more to combat it in future. The next time catch yourself mindlessly snacking, pivot and put the biscuit down and then explore a healthier alternative (even if you don't end up eating just then). Craving a sugar hit? Try apple slices with a but of nut butter. Want savory and salty, try avocado smashed on a quinoa rice cake. Once you can catch yourself grabbing a snack, you can then work towards going for more nutrient-dense options such as fresh high-fibre, sweet tasting fruits, crunchy vegetables, or a handful of salted nuts. These sorts of food choices provide nourishment while satisfying your hunger. They are great buffer while you are still in the process of ending the cycle of emotional and stress eating. At first, allow the snack but just make it a healthy one. Later on as this becomes habit, you can work harder towards only eating when you legit are hungry. Day 4: Practice Portion Control Another aspect of mindful snacking is practicing portion control. I think its fair to say we've all had our hand in a bag of crips and without realising it, devoured everything but the seasoned dust. Portion control is so important and is another excellent way to start regulating your eating habits and reduced stress eating. So, instead of mindlessly devouring the whole bag of Smith's Double-Crunch chips, portion only a measured amount into a small dessert bowl, and be sure to savour each bite. Pay attention to the chip flavour, its crunchy texture, and satisfying sensation of enjoying the food itself. This approach might sound counter-productive, but its not. Mindful eating is an empowering way to find balance and allows you to still enjoy a snack (in moderation) while you are learning to become more in tune with your body's signals of satisfaction. Day 5: Reflect & Learn Your Hunger Cues After eating today, take a moment to reflect on how you feel physically and emotionally. Did you really need that bowl of berry swirl yogurt or extra latte? Were you thirsty, and not really that hungry because you'd only just had lunch not long ago? Did you misinterpret your emotional cues as hunger cues when what you really needed was a little self-care? Begin to really notice any changes in your energy levels, mood, or sense of satisfaction throughout the day. For many people, especially us mums, our needs can fluctuate throughout the day. For some mid-morning might be that peak time where you begin to feel under stress or restless and reach for second cappuccino to boost your mood. For others, it often the late afternoon when energy crashes, nerves get frayed and a chocolate biscuit with your tea does the trick. The above self-reflection can help you become more aware of your needs during your day so you can start making healthier choices or begin to put in place non-food related supports. The impact of doing this means you'll soon begin to snack less, and can become more focused on topping up your self-care habits instead. You Completed The Mindful Eating Challenge! Congratulations if you've followed the challenge this far! By embracing these simple principles and strategies found in the Mindful Snacking Challenge, you can kick-start a much healthier relationship with food, quit the mindless snacking, and create a more balanced approach to nourishment. Just keep at it, rinse and repeat the challenge steps until you have real and truly mastered these bite-sized strategies. I promise, it's going to make such a difference, and leave you feeling much more in control of your stress levels and your food choices. Remember, this challenge is not about perfection, but rather about creating progress and encouraging self-discovery. Be kind to yourself throughout the journey and celebrate your big and small victories. One way I recommend that clients do this is with an Emotion Journal, a place where you write your private thoughts, feelings and reflect on your emotional wellbeing. If you'd like to try this, click here to grab my beautifully designed reflection journal, or visit the shop. You truly do have the power to transform your snacking habits, and nourish yourself in a kind, and more mindful and fulfilling way. You got this! Want a little support while on the Mindful Snacking Challenge? Join us in the Eat Nourish Glow Facebook Community as we use this transformative challenge to create a much needed positive impact your well-being. And remember, nourishing yourself goes way beyond the food you consume—it's all about nurturing your mind, body, and soul. Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Check my healthy, wholefood-based dessert recipes that you can enjoy guilt-free! Join the 4 Week Wholefood Meal Planning Email Challenge... Learn easy ways to consume more great tasting, wholefoods all month. Includes mouth-watering recipes, meal planning tips and a BONUS free copy of my Meal Planning Kit! Click here to sign up for free! 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! JOIN THE NEXT INTAKE NOW! HOW HEALTHY IS YOUR LIFESTYLE? TAKE MY 1-MINUTE QUIZ TO FIND OUT! Click Here »

Love chocolate but not the sugar crash? Learn how to make healthy, sugar-free chocolate and sauce using clean, wholefood ingredients. These easy recipes are low-carb, diabetic-friendly, and perfect for weight balance, and no guilt, just glow! JUMP TO RECIPE ↓ ALL RECIPES » DAIRY-FREE » SNACKS » SUGAR-FREE RECIPES » SUGAR-FREE: How To Make Healthy Sugar-Free Chocolate & Sauce | Eat Nourish Glow Chocolate is a wonderful treat, dessert, and part of a healthy, otherwise well-balanced diet. The trick in making chocolate healthy is to prepare it yourself at home, or be super choosy with the brands you buy at the shops. Personally, as a Nutritionist, I do enjoy making chocolate treats fully from scratch with my youngest daughter. You'd be surprised just how super easy this actually is! How To Make Healthy Chocolate The Simple Recipe Formula Healthy chocolate requires you to remember a few basic rules. Firstly, the percentage of cocoa in the chocolate should be high, ideally above 70%. I prefer to use raw cacao which is an even richer source of nutrients and flavour. Its an excellent source of magnesium which is an essential nutrient in hundreds of or bodily processes. I use it for chocolate lollies but also in my daily café mocha or if the kids want hot chocolate. Secondly, the chocolate you use, whether cocoa or the raw cacao form, should be consumed in moderation, as even healthy homemade chocolate can be high in calories. Finally, it is important to choose chocolate that is minimally processed and does not contain added sugars or artificial ingredients. By keeping these things in mind, chocolate can be enjoyed as a part of a healthy diet. Keep in mind to consume healthy chocolate: choose chocolate made from wholefood-based ingredients or make your own avoid chocolate with sugar, added flavours, fillings or dried fruit (nuts are ok) remember to enjoy in moderation; a few pieces to savour but not every day raw, dark chocolate contains the most beneficial flavonoids and antioxidants be aware chocolate can contain caffeine; avoid in the evenings if affected Having a healthy relationship with all foods, and that includes desserts like chocolate, will has a significantly positive impact on your overall health and can help support natural weight loss. Ingredients In Homemade Chocolate Milk chocolate is created by blending fermented, roasted and ground cocoa beans with cocoa butter, sugar, and whole milk or milk solids. Dark chocolate, on the other hand, is known for its bitter taste and is often sweetened with additional sugars. It can also be made without any dairy products. White chocolate is a different variety altogether and is typically made using cocoa butter, milk powder, vanilla extract, and sugar. If you are diabetic like me, or want a low carb, sugar-free option, you can make a healthy chocolate dessert from combing wholefood ingredients such as coconut oil (which is rich in nutrients and helps create a solid mass), with raw cacao power, vanilla extract and a sugar-free sweetener like stevia. Try it with my Best Healthy Homemade Chocolate Biscuits recipe or No-Bake Sugar-Free Chocolate Biscuit Recipe. My Raw Chocolate Sauce Recipe for Sundaes or Pancakes is my family's favourite way to enjoy a chochy as a treat. It tastes like the real thing and is chock-a-block full of nutrients. Click the link (above) to grab the free dessert recipe and tell me what you think in the comments. It is one of my most requested wholefood recipes! How To Make Healthy Chocolate (Quick & Easy No Sugar Method) Making your own homemade, sugar-free chocolate is surprisingly easy. By using wholefood ingredients that are affordable, you can create delicious chocolate and desserts in just a few minutes. The best part? They taste so good, you won't even believe they're healthy! Key Ingredients Used My healthy chocolate recipe contains no sugar making it perfectly safe for diabetics and those on a low carb menu to rebalance body weight. And the best part is, you'll only need 4 simple ingredients: coconut oil: this oil is nutrient-rich and contains medium-chain fatty acids that can stimulate fat loss, especially the abdominal fat around your middle and also helps to boost the body's metabolism. It is nutritious but is high in saturated fats. I like using Aldi's Oh So Natural or Chef's Choice Certified Organic, two clean brands. raw cacao powder: is a popular superfood and is chocolate at its purest form. The powder is made from the cacao pod right from the bean. Raw cacao is unroasted and relatively unprocessed which keeps most of the nutritional value intact. The powder is a super rich source of antioxidants, iron, calcium and is high in magnesium. Try a brand like Chef's Choice Raw Organic Cacao or Oh So Natural Raw Cacao by Aldi. stevia sweetener: is a natural sugar substitute made from the leaves of the stevia plant. It is a much sweeter alternative to traditional table sugar, but without any of the associated carbohydrates, calories, or artificial ingredients. In fact, it is estimated to be up to 300 times sweeter than table sugar. Stevia is a great option for those looking for a natural, low-calorie sweetener. vanilla extract: is used to help flavour the recipe and creates a delicious dessert-like flavour with some health benefits. Combining these four simple ingredients makes a surprisingly delicious chocolate recipe suitable for those who love chocolate but still want to rebalance body weight with healthier food options. Healthy Variations I encourage you to play with my chocolate dessert recipes and make your own chocolate treats by mixing up the main ingredients and toppings. I love making a coconut oil-based sauce (see below) and pouring it onto a baking sheet to harden. I then add superfood toppings just before putting it in the fridge to set. Use them sparingly, but the following gives chocolate biscuits or chocolate bark a wonderful range of flavours. citrus peel: whether is the grated peel or if its been cured, citrus is a delicious paring with homemade chocolate. fresh berries: finely chopped, smashed or sliced, berries make a nice fruit pairing while providing extra fibre. goji berries and pumpkin seeds: goji berries are high in antioxidants and beta-carotene, with crunchy pumpkins seeds are a lovely combo. Try these organic ones from Aldi's Oh So Natural range. nut butter drizzle: add a drizzle of runny nut butter over the top before you freeze the chocolates. My favourite brand for this is Mayver's nut butter range for its clean ingredients. What also works well is a little plain Greek yoghurt mixed with a splash of vanilla extract and coconut oil as a drizzle. roasted coconut flakes, almond slivers and rock salt: one of my go-to flavours, just sprinkle these ingredients over the top the wet chocolate before freezing for a salted chocolate treat. rose, calendula or lavender blossoms: yes you can eat some flowers and these three add a beautiful touch and subtle flavour as a topping. Check out Mr Fothergill's seedhouse for their safe adn delicious range of edible blossoms. No matter which toppings, textures, or flavour additions you love, these suggestions are a delicious way to make delicious and nutritious homemade chocolate. Whether you're in the mood for something crunchy, fruity, or a little salty-sweet, you can mix and match to keep each batch exciting and satisfy those chocolate cravings. Just a few simple ingredients can turn your homemade chocolate into a gourmet treat, one that is perfect for curbing cravings, impressing guests, or treating yourself with zero guilt! Favourite Chocolate Ingredients Advertisement You Might Like Guiltless, Sugar-free Chocolate Dipping Sauce Recipe Sugar-free Chocolate Covered Christmas Bliss Balls Recipe How To Make Healthy Sugar-Free Chocolate & Sauce (Nutritionist Approved) Sugar-free Chocolate Sauce Recipe Quick & Easy To Make SUGAR-FREE RECIPE: How To Make Sugar-free Chocolate Sauce Recipe | Eat Nourish Glow You are going to delight in 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. Nutrition & Servings PER SERVING: 1 | 192 CAL | CARBS 4g | FAT 22g | FIBRE 1.1g | PROTEIN 0.9g | NET CARBS 0.7g Batch Cook & Meal Prep Easy Meal Prep Double or triple the recipe to easily batch cook and always have a delicious chocolate 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 top 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. Sugar-free Chocolate Bark Recipe Healthy Dairy-free & Sugar-free Recipe SUGAR-FREE RECIPE: How To Make Sugar-free Chocolate Bark Bites | by Eat Nourish Glow The secret ingredient to making this healthy, sugar-free recipe is the coconut oil; it naturally solidifies in cooler temperatures, acting as a nutritious binder to create a stable, solid chocolate bark. You can add just about any wholefood ingredients to flavour your bark or enjoy it plain like a piece of healthy chocolate. Sugar-free Chocolate Bark Recipe Ingredients 1/3 cup melted coconut oil, organic 3 tbsp raw cacao powder, organic 3 tbsp raw or toasted almonds, skin on 3 tbsp pistachios nuts 2 tbsp walnuts nuts 1 tsp vanilla extract, pure 1 pinch rock or sea salt (optional) Cooking Instructions In a bowl, add and whisk all the ingredients while the chocolate and oil is still melted. If using the Raw Cacao Option, taste-test for sweetness as cacao powder can be quite bitter; adjust the stevia as needed. Pour the mixture into a lined baking tray and scatter the nuts evenly over the top. Pop in the fridge or freezer for 1 hour to set. To serve, simply break off bite-sized pieces to enjoy. Nutrition & Serving PER SERVING: 1 | 105 CAL | CARBS 4g | FAT 10g | FIBRE 2g | PROTEIN 1.5g | NET CARBS 2g Recipe Note WARNING: just because this recipe is "healthy" and sugar-free, doesn't mean you can go crazy on serving portions. One or two bite-sized pieces is a proper portion, although I will warn you, this recipe it so good it may be a struggle just to stick to only small piece! Chocolate Bark Variations Make It Different Every Time This healthy, sugar-free recipe is very versatile and can be flavoured in any number of ways to many other healthy and wholefood ingredients such as: dried or fresh fruit: dates are a good source of iron and other dried fruits provide additional nutrients; try blueberries, cranberries, dates, mandarin orange, strawberries or raspberries. mix in wholegrains: add to the fibre content and hep control blood sugar levels with high fibre grains such as puffed brown rice, quinoa puffs, rolled oats or other wholegrains. nuts and seeds: add crunch and nutrients with chia, flax, pumpkin and sunflower seeds or nutrient-dense nuts choices such as almond, cashew, pecans, and walnuts. swap chocolate for yoghurt: bonus, make this same recipe by swapping out the oil and chocolate for plain, unsweetened Greek yoghurt. Add a scoop of sugar-free protein powder for an equally delicious dessert or treat. As you can see, this healthy sugar-free recipe can be easily prepared with nutritious additions for extra nutrition, fibre and crunch. Each of these options provided added nutrients while keeping the recipe low in sugar and still satisfying on taste. Nutritionist Note Making your own healthy chocolate 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 dipping sauce recipe and chocolate bark are healthier than store-bought chocolate, it's still important to practice mindful consumption. Chocolate, even the healthy versions, contain calories and fat. Enjoy a sensible serving to satisfy your sweet tooth without going overboard. 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

Want a quick, delicious way to load up on leafy greens, fibre and plant-based nutrients? These three green smoothies are not only as tasty as they look, they are a nutrient-rich way to nourish hormones and keep your appetite stable and blood sugar regulated. Blenders ready? Let's make the green smoothie goodness together! JUMP TO RECIPES ↓ SMOOTHIE RECIPES » SMOOTHIE DETOX » GREEN SMOOTHIES: 3 Green Smoothies That Are OK To Drink Every Day by Eat Nourish Glow If you’ve ever wondered whether it’s actually okay to drink a green smoothie every day, the answer is a big, leafy YES... when you do it right. The key is balance. You want to make green smoothies with a variety of leafy greens, healthy fats and fibre-rich fruits that keep your digestion happy and your energy steady all day long. That is exactly what I have done her for you with these three green smoothies. Eac on was carefully created to support your hormones, improve gut health, and naturally boost energy without relying on sugar or caffeine. Why You’ll Love The Recipes boosts daily intake of greens, veggies and fibre intake effortlessly supports hormone balance with greens + gentle carbs saves you time, make ahead or grab & go customisable to taste, dietary needs and budget perfect for busy women who want energy-steady, whole-food breakfasts or snacks Whether you’re easing into clean eating or already living the glow, these green smoothie recipes are a simple and delicious way to stay consistent with your nutrition goals. Try rotating them throughout the week and notice how much lighter, clearer, and more vibrant you feel inside and out. How Often Can You Eat Green Smoothies? The answer has two parts. It's important to be mindful when adding sugars, carbohydrates, or fats to your blender that you don't overdo it on too many calories in one meal. Trust me, it is so easy to do this in the name of eating healthier. You can pile on the healthy ingredients with Instagram-worthy toppings and before you know it, your smoothie has as many calories and a super-sized Big Mac Meal or even more! To keep things balance, I generally recommend enjoying a green smoothie 3-4 times a week, or every other 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 arugula based one on Wednesday. Yes, technically you could safely have a green smoothie every day, but it is so important to vary the greens you use, the milk and even the fruits to give your body a broad spectrum of nutrients throughout the week. Remember, healthy is all about balance, right! How To Make Healthy Green Smoothies A Nutritionist's Top Smoothie Making Tips Green smoothies are one of the easiest ways to boost your daily intake of greens, fibre, and nutrients all in a single glass. Whether you’re short on time in the morning or need a quick afternoon pick-me-up, a well-balanced green smoothie can support energy, digestion, hormone balance, and glowing skin. Add the following recipes to your menu this coming week and follow these tips for making green smoothies that are not only delicious and creamy without ever tasting “too green.” What To Add To Make Green Smoothies You can make a simple green smoothie with a banana, a handful of spinach or kale and your choice of liquid to to blend it all together. Or you can get a bit fancy and combine all kinds of flavours, textures and ingredients to make healthy green smoothies (see key Ingredients). Typically though, a green smoothie will contain 1-3 fruits and some kind of leafy greens. I also like to add in extra dietary fibre like psyllium husk or chia seeds, a hit of protein powder, and a healthy fat to create a well-balanced meal if I am blending. As a Recipe Creator, I say the sky is the limit as to what you can use to make healthy green smoothie recipes. You can honestly add just about anything to your green smoothie to create a delicious shake and smoothie bowl. Types Of Liquid Used In Green Smoothies To be honest, you can use almost any liquid in green smoothies that you enjoy, but I generally recommend plant-based milk or simply water. Dairy milk can sometimes ferment in the stomach when combined with certain bitter greens like kale, which may make digestion harder for some people. Using plant-based alternatives or water helps keep your smoothie light, easy to digest, and nutrient-friendly, while still providing a creamy texture and great flavour. Here's some liquid variations to try: almond milk: rich in magnesium, a great low calorie alternative to dairy coconut milk: easily digested, it has a lovely thick consistency and a rich, creamy texture. oat milk: an easy-to-digest, low-fat, low-sugar milk, adds healthy fibre and a creamy flavour. soy milk: higher in protein than other plant-based milks; great option if you are vegan coconut water: a nutrient dense water that is very hydrating and fabulous after sport or the gym filtered water: easy and readily available, no taste so it blends with just about everything No matter which version of milk you choose, adding greens smoothies to your meal plan each week is a fabulous and delicious way to get more fibre, eat a little more plant-based, and consume a well-balanced high protein meal. Experiment to find a few favourite recipes and then rotate those recipes each week to vary your nutritional intake and keep things interesting. MEAL PREP TIP: always begins with the liquid first, and then add the remaining smoothie ingredients like fresh or frozen fruit, nuts and seeds, greens and veggies and then ice. Pouring in your liquid base first helps the blender blades move freely, creating a smoother smoothie texture. It also helps to preserve the life of your blender's blades from wear and tear. This practise will reduce the number of times you need to stop, scrape the sides and re-blend. Best Types Of Greens For Smoothies Not all greens are created equal and the type you choose can impact both flavour and digestion. Here are some great options to rotate in your smoothies: kale: vitamins, antioxidants, but slightly bitter. Pair with sweeter fruit to balance the flavour. arugula & watercress: peppery, refreshing greens that add variety and extra phytonutrients. mixed baby greens: soft, tender leaves that blend easily and create a smooth texture. fresh herbs (mint, parsley, basil): add flavour, antioxidants, and digestive support without bulk spinach: mild in flavour, nutrient-dense, and easy to blend. Great for beginners.. If you’re sensitive to bitter greens like kale or arugula, start with smaller amounts and gradually increase. Blending them with sweeter fruits, avocado, or a touch of nut butter makes them easier on digestion while still delivering all the nutrients. MEAL PREP TIP: A little helpful meal planning tip is to freeze your greens 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! Best Fruits for Green Smoothies When blending green smoothies, fruit plays two key roles: it adds natural sweetness to balance out bitter greens and helps your body absorb more nutrients (like iron and antioxidants). The trick is choosing fruit that supports digestion and keeps your smoothie light and refreshing and not overly sweet. Here are my top Nutritionist's picks: Green apples: slightly tart, and packed with fibre — the perfect partner for spinach or kale. Bananas: natural sweetness and creaminess, plus potassium for muscle recovery. Use half a banana if you’re watching your sugar intake. Pineapple: naturally sweet with a touch of acidity to cut through bitter greens — plus it contains bromelain, an enzyme that supports digestion. Kiwi: tangy, loaded with vitamin C, and helps enhance iron absorption from leafy greens. Avocado: adds a silky texture, healthy fats, and helps keep you full longer without any added sugar. Lemon or lime: not your typical “fruit” addition, but a squeeze of citrus can lift the flavour and improve nutrient absorption and especially from iron-rich greens like kale or spinach. The best rule of thumb when adding fruit to green smoothies is to keep the fruit-to-green ratio 1:2 (one part fruit to two parts greens). This will keep the sugar/fructose content low, the flavour well-balanced, and your smoothie tasty and refreshingly “green.” MEAL PREP TIP: frozen is just as good a fresh in smoothies. In fact, fruit that is flash frozen after picking is often more nutritious that fruits and berries that have been force to stay fresh on grocery shelves. Frozen fruit and produce can sometimes be much cheaper as well, so check for bargains in the freezer section for staples like banana, berries, dragon fruit, mango, lychee, and passion fruit. Experiment With Herbs & Spices You might not think to flavour your smoothies with these, but clean eating 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. 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 » The Key Ingredients Used Easy Green Smoothie Formula Building a nutrient-packed green smoothie is all about blending ingredients in a way that’s both delicious and functional. I recommend that you begin with a hydrating liquid first to help the blender blades rotate efficiently and catch the other food stuff with each rotation. Top the liquid with a generous handful of leafy greens for fibre and antioxidants, and include naturally sweet fruits for flavour and nutrients. Then round out the ingredients with a little protein and a healthy fat. This macro combination helps support hormone balance, steady energy, and satiety. Here’s my simple formula and the order I usually add ingredients to the blender: Green Smoothie Ingredients liquid base: filtered water, coconut water, or unsweetened plant-based milk for hydration fruit + fibre: frozen banana, berries, mango, or apple for natural sweetness and fibre leafy greens: arugula, spinach, kale, watercress, or fresh herbs; rotate weekly for variety protein: protein powder, Greek yoghurt, or silken tofu to stabilise blood sugar and support hormones healthy fats: avocado, chia seeds, flaxseed, or nut butter for creaminess and satiety optional superfoods: spirulina, matcha, cacao, probiotics, or collagen for extra nutrients For an extra nutritional punch, I love adding a teaspoon of superfood boosters, and regularly use spirulina powder for added protein and chlorophyll, metabolism-boosting Matcha green tea, magnesium-rich raw cacao, probiotics and collagen peptides. These aren't necessary but I am big believer in making every feed count and love infusing my meals with kinds of goodness for hormone balance. To make healthy green smoothies, that’s really all you really need; a few wholefood-based ingredients and a quality blender will get you started in minutes. No crazy or expensive ingredients, just real food that will make you feel fabulous and glow from the inside out. Food Sensitivities & Green Smoothies Can You Be Allergic To Green 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. How Often Can You Eat Smoothies? The answer has two parts. It's important to be mindful when adding sugars, carbohydrates, or fats to your blender that you don't overdo it on too many calories in one meal. Trust me, it is so easy to do this in the name of eating healthier. You can pile on the healthy ingredients with Instagram-worthy toppings and before you know it, your smoothie has as many calories and a super-sized Big Mac Meal or even more! To keep things balance, I generally recommend enjoying a green smoothie 3-4 times a week, or every other 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 arugula based one on Wednesday. Yes, technically you could safely have a green smoothie every day, but it is so important to vary the greens you use, the milk and even the fruits to give your body a broad spectrum of nutrients throughout the week. Remember, healthy is all about balance, right! Superfood Smoothie Ingredients Advertisement Advertisement 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 » Green Smoothie Recipes Without Banana Easy To Make Recipe Ideas Give these super tasty green smoothie recipes a go and tell me you don't feel amazing afterwards. I've purposely rounded up three green smoothie recipes that don't rely on banana for texture and flavouring. Pineapple Berry Green Smoothie Ingredients 250ml almond or oat milk, unsweetened 1/2 cup fresh pineapple, chunks 1 cup fresh spinach greens, organic 1-2 whole kiwi, organic 1/4 steamed cauliflower, cooled 3 tbsp chai seeds, organic 1 scoop Vanilla protein powder, vegan 1 tbsp vanilla extract 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. Enjoy with an energising green tea 30-minutes later to support gut health and digestion. Nutrition & Serving Per Serving: 1 | Calories: 375 | Protein: 36g | Fibre: 14g | Fat: 6g | Net Carbs: 39g Preventing Smoothies From Oxidizing The longer your smoothie sits exposed to air, the more its nutrients break down. This process is called oxidation and can make your smoothie go off quickly. To preserve the flavour and nutrition, I highly recommend storing blended smoothie in the fridge in a super airtight container for up to a maximum of 24 hours. That said, smoothies taste best and retain the most nutrients when they are consumed within 4 hours of blending. You Might Also Like: What Are The Best Things To Put In A Smoothie? A Nutritionist's Guide » Smoothie Hacks To Make Your Morning Breakfast Quick & Easy (Includes Recipes) » Why Plantbased Protein Smoothies Need To Be Part Of Your Weekly Menu » Lime Mango Green Smoothie Ingredients 250ml coconut milk, unsweetened 1 large fresh mango, pitted 1/2 cup shredded kale, organic 1/s Hass avocado, choose a ripe one 1 scoop Vanilla protein powder, vegan 3 tsp lime juice, freshly squeezed 1 tsp ginger root, ground 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. Enjoy with an energising green tea 30-minutes later to support gut health and digestion. Nutrition & Serving Per Serving: 1 | Calories: 375 | Protein: 36g | Fibre: 14g | Fat: 6g | Net Carbs: 39g You Might Like: 4-Ingredient Creamy Matcha Tea Green Smoothie Recipe » 7 Day Smoothie Challenge For Weight Loss (Summer Slim Down) » Join The Free Nutritionist-led Membership Group For Ongoing Support » Kiwi Green Smoothie Ingredients 1/2 cup Greek or Coconut yoghurt 1/2 cup coconut milk 1/2 cup micro-greens, organic 3 large kiwi fruits, chopped 1 scoop Vanilla protein powder, vegan 2tsp spirulina powder, organic 1 tsp ginger root, ground 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. Enjoy with an energising green tea 30-minutes later to support gut health and digestion. Nutrition & Serving Per Serving: 1 | Calories: 375 | Protein: 36g | Fibre: 14g | Fat: 6g | Net Carbs: 39g You Might Like: 3 Wholefood Green Smoothie Recipes - No Bananas Needed! » Smoothie Hacks To Make Your Morning Breakfast Quick & Easy » Green Goddess Supergreens Smoothie Recipe » related: 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 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!

Creating those steadier mornings starts with choosing foods with a purpose. This high-fibre mango chia pudding keeps blood sugar steady, cortisol calm, and mid-morning sugar cravings quietly out of the picture. It's quick and easy to make, made overnight with chia seeds, ripe mango and almond milk for a creamy breakfast you'll look forward to again and again. Mango Chia Pudding For Cortisol Balance & Gut Health This is the kind of breakfast that makes that second morning coffee raw-cacao-cinnamon-spiced-overnight-oats-recipe. That's the funny thing that happens when you eat for balance; everything feels steadier. No reaching for that another coffee by ten or finding a your hand in the biscuit tin. This chia pudding is part of why that morning balance happens. You can make it quickly the night before. Set in the fridge overnight, and it does all the work before the day has begun. The breakfast that keeps cortisol in check and the nervous system settled, isn't complicated. It's just protein and fibre, doing their slow, patient work while you get on with the morning. Why You'll Love This easy overnight prep — open the fridge in the morning, add mango, done cortisol steady — protein and fibre-rich to slow blood sugar spikes that triggers cortisol cravings quiet — chia expands in the gut, makes the 10am reach feel like someone else's habit no second coffee — blood sugar stays steady so the craving never arrives batch-friendly — one five-minute prep feeds the whole week Chia pudding is one of those soft-paced recipes in midlife nutrition. It take only a minute to whisk together, and yet gives you a jar in the fridge that keeps blood sugar steady and the morning moving without the reach for something sweet by ten. Why Breakfast Changes Your Morning Creating A Calmer Rhythm Cortisol follows a natural rhythm, rising in the early morning to support waking and tapering steadily through the day. What quietly disrupts that rhythm, morning after morning, is a breakfast that sends blood sugar spiking then crashing before ten. The crash triggers another cortisol release, and that release is what sends you toward something sweet, something caffeinated, something that feels urgent even when the morning is going fine.. Protein & Fat Anchor The Morning A breakfast built around protein and healthy fat slows glucose absorption from the very first bite. That steadiness is what keeps cortisol from spiking a second time. When the morning meal includes enough protein, the hunger hormone ghrelin stays quieter for longer, and the body moves through the first few hours without sending distress signals to the adrenals. The Mid-Morning Craving Is Not Hunger That restless reach for coffee, something sweet, or an iced drink by ten is rarely about food. It is cortisol fuzzing the brain's hunger cues, mimicking urgency where there is none. When blood sugar has already dipped, the body reads it as stress, cortisol rises to compensate, and the craving feels chemical because it is. A fibre and protein-rich breakfast interrupts that loop before it starts. Cortisol & Hormone Cues High cortisol does not stay in its lane. It interferes with progesterone production, disrupts the signalling between leptin and the brain, and keeps the nervous system in a low-grade state of alertness that makes everything feel slightly harder than it should. Keeping cortisol steady through the morning, starting with what is on the breakfast plate, is one of the quieter ways to support hormone balance across the whole day. RELATED: Cortisol-Lowering Foods For Stressed Out Midlife Women Now that your kitchen is stocked with grounding staples, make your weekly prep even simpler. Grab my companion Hormone-Balancing Grocery List For Midlife Women so you know exactly what grounding staples to add to your trolley this weekend.. You Might Like 7 Healthy Things I Eat Every Day For Menopause (As A 50-Year Old Nutritionist) 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet The PCOS Plate: Food For Hormone Balance & Managing Symptoms What Goes Into This Breakfast Jar Ingredients That Create Balance Healthy Mango Chia Pudding Recipe (High Fibre) by Eat Nourish Glow Every ingredient in this pudding was chosen with intention for what it does, not just how it tastes. The chia seeds, the mango, the milk you pour in the night before, each ingredient has it's place in keeping in creating calm. Blood sugar stays steady, cortisol and the nervous system settle, and the gut humming the way it should. Simple ingredients, all working with with one calming purpose. Chia Seeds These tiny seeds do the quiet heavy lifting. Two to three tablespoons swell overnight into something surprisingly substantial, slowing digestion in a way that keeps blood sugar from rising too fast. They are high in omega-3 fatty acids and soluble fibre, and that fibre feeds the gut bacteria responsible for processing and clearing excess oestrogen. The work happens in the fridge, while you sleep. Mango Mango brings more than sweetness. Ripe mango carries natural digestive enzymes, bromelain-adjacent compounds, and a concentrated hit of vitamin C that supports adrenal and immune function. In the luteal phase, vitamin C from whole food sources is particularly useful for progesterone support. Cold from the fridge, it makes this feel like something considered, not something rushed. Oat or Almond milk Oat milk adds a gentle beta-glucan fibre, extending the satiety effect further, when used as the base. Almond keeps it lighter and lower in carbohydrate. Either works; choose whichever feels right for the week. Vanilla Protein Powder A satiating dose of clean protein is always worth including when the morning ahead is long. A single scoop lifts the protein content meaningfully, and it is the extra buffer between this breakfast and whatever the day throws first. None of these are complicated ingredients. They are just the right ones, working together from the night before so the morning asks less of you. RELATED: Join The Eat Nourish Glow Community Eating with purpose and for a changing body during in midlife isn't about discipline or rules. It's about listening to your body. Knowing which mornings feel different, and understanding why. Come join the conversation about it in the community. Mango Chia Seed Pudding Mango Chia Pudding For Cortisol Balance & Gut Health SERVING: 4 • PREP: 3 Hrs • MAKE: 2 Mins • 140 Cal • 27g Protein • 18g Fibre • 15g Fat • 24g Carbs Ingredients Protein 250ml oat or almond milk 3 tablespoons chia seeds, white or black 1/2 mango, ripe, finely diced or pureed 1 tablespoon raw honey or pure maple syrup 1/2 teaspoon vanilla extract 1/2 teaspoon ground cinnamon 1 scoop vanilla protein powder (optional) Instructions Combine your milk of choice with the chia seeds, vanilla, cinnamon and protein powder in a jar or bowl. Whisk well for 2-3 minutes, making sure no dry seeds are clumping at the bottom. The seeds will begin to absorb the liquid and swell almost immediately. Chill the chia mixture in the jar with a lid in the fridge for 2-3 hours or overnight to set. Serve by adding the mango over the top and eat straight from the jar. Recipe Notes Batch Cook: this is a recipe you can make while cooking dinner. It's so quick and easy to batch cook; just triple the base recipe, pour evenly into individual jars with sealable lids to keep fresh. Before serving, add the mango or whatever other fruit you have on hand. Sealed jars keep in the fridge for up to four days. Grab one each day, add your favourite toppings and enjoy on busy, stressful mornings. Recipe Variations Worth Trying Berries For Cycle-Syncing: Swap the mango for a handful of blueberries and a teaspoon of acai powder for an antioxidant-heavy version that works particularly well in the follicular phase, when the body is more receptive to lighter, brighter flavours. Flaxseed For A Metabolism Boost: add a tablespoon of ground flaxseed to the base for extra lignans, which support oestrogen metabolism. Raw Cacao For Magnesium Calm: stir in a teaspoon of raw cacao powder for a chocolate version that doubles as dessert and tastes nothing like a health food. For something a little more layered, see the recipe suggestions below. They use a similar pudding base and feel more like a considered breakfast and less like a quick fix. Worth making on a slower morning.. You Might Like Browse All Breakfast Recipes Hormone-Balancing Chia Pudding with Blackberry Compote Healthy, Raw Chocolate Chia Pudding (Sugar-free) 10 Quick & Easy Breakfast Jars To Curb Appetite & Balance Hormones A Note On Fibre & Pacing Chia seeds are high in dietary fibre, and if your gut is not accustomed to them, starting slowly makes sense. Begin with one tablespoon, allow the body a few days to adjust, then increase to the full amount. When fibre intake increases, water intake follows. Three litres across the day, sipped steadily rather than all at once, is a useful rhythm to hold alongside this. Pre-soaking the seeds is non-negotiable. Dry chia seeds absorb moisture from the digestive tract rather than from the liquid they are sitting in, which can cause uncomfortable bloating. Overnight is ideal. Four hours is enough. Nutritionist Notes This is not a breakfast that asks anything complicated of you. No blending, no cooking, no decision-making in the morning. The jar is there when the fridge opens, the mango goes on, and the morning moves. Somewhere between the chia seeds setting and cortisol doing its slow taper through the day, the 10am craving simply doesn't arrive. That is quiet nourishment. That is the whole point. Explore more gut-supportive recipes in the [Gut Health collection →] or find this alongside the cortisol-lowering foods you might already have in the kitchen [here →]. Health + happiness, Emma Lisa xx MIDLIFE NUTRITION PRACTITIONER Related Cortisol Lowering If you want a healthy, high protein breakfast? Make this Calm The Cravings: Cortisol-Lowering Breakfast Bowl Recipe recipe. It’s a healthier option that is still delicious! This 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs is your got-to list for creating hormone harmony and cortisol balance in midlife. Sugar spikes cortisol unnecessarily, so if you'd like to reduce your sugar intake, try my free 14 Day No Sugar Diet For Beginners (With Food List). You won’t even know there is protein powder in the batter as it comes out fudgy and delicious. Running on empty? The try the Daily Reset: How To Lower Cortisol Naturally For Tired But Wired Women and restore energy, clarity and feel more like yourself in less than a day. You Might Also Like 12 Detox Water Recipes For Glowing Skin & More Energy 8 Wellness Shots To Balance Hormones, Curb Appetite & Kickstart Your Morning Deliciously Hydrating Pineapple & Coconut Collagen Glow Pops FAQs | Making Chia Pudding Midlife Recipes & Hormone Harmony With A Women's Nutritionist Can chia pudding be made dairy-free? Yes, entirely. Oat, almond, coconut, and macadamia milks all work. The pudding sets with any plant-based milk; the flavour shifts subtly depending on what is used. How long does chia pudding keep? Up to four days in a sealed glass jar in the fridge, without the mango topping. Add the fruit fresh each morning to keep the texture right. Can this be eaten warm? The cold, set texture is part of the appeal, especially in summer. If warming is preferred, gently heat the base before adding the mango. The seeds will remain gelatinous rather than reverting to a dried state. Is chia pudding suitable for perimenopause? The fibre, omega-3 fatty acids, and protein make it well suited to midlife nutrition needs. The blood sugar stabilising effect is particularly relevant for the cortisol and oestrogen fluctuations common in perimenopause. Meet Your Midlife Nutritionist 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, passionate recipe creator and lifestyle 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 lives 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! ADD 2-3 PINS 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.

The sweet, high protein breakfast that will never leave you hungry. In midlife, a protein-rich breakfast is the quiet shift that steadies energy, calms cravings before they start and keeps blood sugar even for hours. This raw cacao almond smoothie recipe takes five minutes to blend and delivers 30g of protein, rich, satisfying and still nourishing long after your glass is empty. The Sweet, High Protein Breakfast That Will Never Leave You Hungry | Eat Nourish Glow Some mornings arrive already behind. This is where midlife softly asks for more intentional choices, food that steadies blood sugar for hours, signals to the body that it is safe and held, and gives the nervous system one less reason to brace. When your body feels this nourished, it stops calling for cortisol to compensate. That is the shift that this high protein smoothie delivers and in less than five minutes. Why You'll Love This rich and satisfying — thick, chocolate flavour and deeply nourishing from the first sip 30g+ protein — enough to stabilise blood sugar and hold energy steady through to lunch cortisol-calming — raw cacao and almond butter provide rich sources of calming magnesium no afternoon slump — balanced macros mean no spike, no crash, just steadiness through the day one blender, five minutes — nothing complicated, just creamy goodness you'll want on repeat Mornings are where the day gets decided. A breakfast smoothie with enough protein means the body is not spending the next four hours in a low-grade stress response with cortisol climbing, energy dipping, hunger arriving sharp and urgent by 10am. This smoothie recipe gives the body something to hold onto before any of that begins. How Protein Balances Your Hormones The Shift That Starts Before The First Sip Breakfast gets skipped. Or it happens standing at the bench, something grabbed without thinking, a second coffee instead because hunger didn't show up the way it used to. And then 10am arrives and so does everything else; the energy drop, the mood shift, the craving that feels urgent and specific and impossible to reason with. This not a willpower problem, it's hormonal. When oestrogen and progesterone are shifting, unstable blood sugar is one of the fastest routes to a cortisol spiral. If you want to avoid an afternoon that runs on fumes, and an evening that feels like recovery, protein at breakfast is the secret to interrupts this pattern before it even starts. What Protein Actually Does For The Midlife Body In a word, calm. A well-balanced breakfast made with 25–40g of quality protein slows the release of glucose into the bloodstream, reducing the cortisol spike that follows a carbohydrate-only or skipped meal. It softly triggers the satiety hormones that quiet hunger for three to five hours. And it sends the body a signal that matters more in midlife than at any other time; that there is enough. That it does not need to brace. That the day can begin from steadiness rather than deficit. How Protein Balances Your Hormones Cortisol and progesterone begin compete for the same resources in the midlife body. When blood sugar drops, from a skipped breakfast, a carb-only meal, a morning that started on coffee and nothing else, cortisol steps in to compensate. This is from declining progesterone that happens through perimenopause, and the trade-off becomes one the body can no longer keep making. One unsteady morning at a time, cortisol wins and progesterone loses. The mood shifts. Sleep fragments. The cravings arrive with an urgency that feels personal but is actually physiological. Being more intentional with protein at breakfast changes things quietly and consistently. Your blood sugar holds, cortisol has less reason to spike, and progesterone is not crowded out before the day has properly begun. A body that is nourished from the first meal does not need to brace for what comes next, and that steadiness, repeated morning after morning, is what hormonal balance looks like in daily practice. The Ingredients That Steady Your Day Each ingredient in this hormone-balancing smoothie recipe earns its place on the breakfast menu for midlife. Blended with a deeply nourishing serving of magnesium, lean protein, healthy fat and fibre, this is how steady mornings and energy is made first thing in the morning. Almond Butter | Healthy Fat & Satiating The nut butter that makes the recipe. Slow, rich and satisfying in the way that healthy fats are, not a spike and a crash. It's a fullness you might not notice until 11am, when you realise you've not even thought about food or had any cravings all morning. Chia Seeds | Appetite & Gut Loving Dietary fibre from chia seeds provides a gentle slowness to how everything is absorbed. Glucose moves quietly into the bloodstream rather than arriving all at once. It's felt in the gut with subtle fullness, less bloat and more digestive calmness. Fibre-rich foods like chia matters more than most women realise in midlife, when the gut-hormone connection starts making itself known in ways that feel completely unrelated until they are not. Cinnamon Bark | Blood Sugar Spice The unassuming adaptogen spice. Just half a teaspoon of cinnamon is all you need to infuse your recipes with aromatic flavour and grounding goodness. Cinnamon naturally improves how efficiently the midlife body handles glucose and regulates metabolism. With less glucose circulating in the blood, the less of a cortisol spike, and energy crash. This is a grounding spice that is a staple in the menopause-friendly pantry. Frozen Banana | Creaminess Banana does two things; it thickens the smoothie texture into something closer to soft-serve ice cream, and it adds sweetness without needing anything else. Frozen work best, and if you freeze before fully ripe, green banana digests more slowly in the gut. This is the secret to a perfect café blend and also provides natural prebiotics and potassium Protein Powder | Steadies Energy Protein is the macro that completely changes this smoothie recipe. Without it, this is a chocolate breakfast drink. With it, it becomes the reason energy holds steady until noon, the signal to the body that it has been given enough, that it does not need to brace, that cortisol can stand down. A clean vanilla works best here, blending seamlessly with the cacao and almond without competing. Raw Cacao Powder | Magnesium Calm Raw cacao is not just the ingredient that makes this smoothie recipe worth having every single morning. It is one of the most concentrated sources of magnesium found in food, the mineral the body burns through fastest when it is overstimulated, tired and stretched too thin. Magnesium holds mood steady, eases the nervous system toward rest and gives the body permission to soften rather than spiral. The bitterness of raw cacao cuts through the sweetness of banana and almond, and the whole thing tastes like something that was chosen. These are whole food ingredients that will steady your day, everything blended in a glass is doing quiet work. Each ingredient was purposely chosen for the way it settles the body rather than stimulates it. Rich, slow, grounding and the kind of breakfast smoothie that does not announce itself, just holds. Raw Cacao Almond Bliss Smoothie High Protein Breakfast Recipe This protein smoothie recipe is simple to make and intentionally chosen. A blender, whole food ingredients and less than five minutes stands between a morning that holds you steady and one that doesn't. Make it the night before, prep the ingredients ahead of time, or blend it half asleep if that is what the morning asks. The point is giving your body gets what it needs to feel well nourished all morning long. High Protein Cacao Almond Smoothie Hormone Balancing Breakfast Recipe SERVING: 1 • PREP: 2 Mins • MAKE: 5 Mins • 695 Cal • 38g Protein • 22g Fibre • 39g Fat • 33 Net Carbs Ingredients 250ml almond or oat milk, unsweetened 1 small banana, frozen 1/2 cup crushed ice (optional, for extra thick texture) 1 scoop Nutra Organics Vanilla Protein, or your favourite blend 3 tbsp Mayver's Nut Butter, runny, organic 2 tbsp Oh So Natural Chia Seeds, organic 2 tbsp Chef's Choice Raw Organic Cacao, organic 1 tsp Chef's Choice Maca Root 1/2 tsp cinnamon, ground Method Milk first, add to a high-powered blender. Liquid first helps the blades catch, reduces wear, and delivers a creamier result every time. Add the frozen banana, protein powder, nut butter, chia, cacao, maca and cinnamon to the blender. If using crushed ice for a thicker blend, add this last. Blend for a full minute until silky smooth, scraping down the sides as needed. Pour into a serving glass or fold into a favourite bowl. Serve topped with a few cacao nibs, sprinkle of cacao or a pinch of cinnamon. Allergy Note: this recipe contains tree nuts (almond milk, almond butter). For a nut-free version, substitute oat milk and sunflower seed butter. If sensitive to cacao, omit and add an extra teaspoon of cinnamon and a small pinch of cardamom for warmth. The Nourished Edit Every recipe shared here is built around ingredients that earn their place and was chosen for what they do for hormones, gut health, and the kind of steady energy that doesn't crash by mid-afternoon. The whole food staples and kitchen essentials below are exactly what gets used when making this, gathered so the best part (making it) is the only thing left to do. Kitchen helpers and products we actually love & use — 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. Worth Adding: Chef's Choice Maca Root, an adaptogen ideal for midlife MAKE IT AHEAD Smoothie Prep That Actually Works The ingredients in this recipe freeze beautifully. Milk or even yoghurt can be pre-frozen in ice cube trays to make "drop bags" for quick and easy meal prep. Pre-portion everything except the protein powder into zip-lock bags (aka the drop bag). Add chopped banana, a few milk cubes, the chia seeds, cacao, cinnamon and almond butter, and keep ready in the freezer for busy days. In the morning, simply drop the bag ingredients into the blender, add protein powder and extra ice, and then blend for a creamy texture. This approach removes every barrier to a nourishing breakfast on the mornings when nothing feels easy. Nutritionist Notes The mornings that feel hard often trace back to something simple: the body was not given enough to hold onto. Not enough protein. Not enough steadiness. Not enough of the quiet signal that says there is plenty, that the body is safe to function rather than brace. This high protein smoothie is that signal. Rich enough to feel like an indulgence. Nourishing enough to carry through until noon. Simple enough to become the anchor that the morning builds around. Health + happiness, Emma Lisa xx MIDLIFE NUTRITION PRACTITIONER Related Midlife Energy & Hormones If you want another healthy, high protein breakfast idea, make this Calm The Cravings: Cortisol-Lowering Breakfast Bowl Recipe recipe. Perfect for crushing those afternoon sugar cravings. Better balanced hormones? This round up of 10 Quick & Easy Breakfast Jars To Curb Appetite & Balance Hormones is your got-to weekly menu for creating hormone harmony and less cravings in midlife. Cravings every afternoon? The The Blood Sugar Reset: How To Stop Sugar Cravings In Midlife is all you need to prevent blood sugar spikes and settle your appetite. FAQs | Protein Breakfast For Midlife Women Midlife Recipes & Hormone Harmony With A Women's Nutritionist How much protein do midlife women need at breakfast? Research consistently points to 25–40g of protein at the first meal of the day for women in perimenopause and beyond. That range is enough to stabilise blood sugar, support muscle maintenance and quiet the hunger signals that otherwise arrive sharp and urgent by mid-morning. The goal is not a number to chase, it is enough protein that the body stops sending stress signals before the day has properly begun. Can a high protein breakfast help with cortisol in midlife? Cortisol naturally peaks in the first 30–45 minutes after waking. A breakfast high in protein consumed close to that window helps the body move through the peak smoothly without the secondary cortisol spike that follows a skipped meal or a carbohydrate-only breakfast. It is not a treatment. It is a daily rhythm that, over time, gives the nervous system less reason to brace. What is the best protein powder for smoothies in perimenopause? A clean vanilla whey isolate or pea-brown rice plant blend works best with a short ingredient list, no artificial sweeteners, no fillers. Whey isolate digests quickly and carries the highest leucine content for muscle support, which matters more in perimenopause than most women realise. For dairy-free, a quality pea-brown rice blend delivers comparable results. Nutra Organics Clean Vanilla is what this recipe was built around. Can a smoothie be a full breakfast for midlife women? With 30g+ protein, slow-release fats from almond butter, fibre from chia seeds and natural carbohydrate from banana, this smoothie is a nutritionally complete breakfast, not a snack, not a supplement, not a meal replacement in the diet-culture sense. It is a whole meal in a glass, designed to nourish and hold rather than tide over. What happens if I skip breakfast in midlife? The body does not simply wait. A skipped breakfast extends the overnight fast and triggers a cortisol response to keep blood glucose stable (which in perimenopause, when cortisol is already running higher) just adds to the stress overload the body is already managing. Energy dips earlier, hunger arrives harder, and the afternoon runs on cortisol and caffeine rather than actual nourishment. Breakfast does not have to be large. It has to be protein-based and enough. How does protein help with midlife weight gain? Protein supports the muscle mass that perimenopause quietly erodes. Your muscle is the tissue most responsible for metabolic rate. Less muscle means slower metabolism, more reactive blood sugar and more of the unexplained weight gain that midlife women describe as their body changing without them changing anything. Consistent protein at breakfast is one of the most direct levers available. Not a fix, its a gentle foundation. Is a cacao smoothie good for hormone balance? Raw cacao is one of the most concentrated food sources of magnesium, the mineral that supports progesterone production, cortisol regulation and serotonin synthesis. In midlife, when magnesium depletes faster under stress and hormonal output is already shifting, a daily source of it through food rather than supplements is both gentler and more sustainable. This smoothie is not a hormone treatment. It is a breakfast that quietly supports the conditions in which hormones can regulate themselves. Meet Your Editor & Nutritionist ABOUT ME Emma Lisa, Midlife Women's Nutritionist (CPN) Recipe Developer & Wellness Content Editor in Chief, Eat Nourish Glow Emma Lisa is a certified Nutritionist and Women's Health Practitioner specialising in midlife hormone harmony, with over 14 years working with women in perimenopause, menopause and midlife. She is the founder and editor of Eat Nourish Glow, an independent wellness publication for midlife women and the recipe developer behind its hormone harmony recipe collection. She lives in Sydney with her partner and five children. FOLLOW: Instagram | Facebook | Pinterest | Substack 📌 Loved It, Pin It! ADD 2-3 PINS 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.

The skin knows before you do. A flatness that wasn't there last year. A tiredness that sleep doesn't quite fix. This morning collagen tonic was purpose-made for reviving that natural glow again. It's made in just five minutes, provides a beautiful nourishing tonic, and is the first nourishing thing of the day before anything else is asked of you. Collagen Tonic For Midlife Skin & Gut Health Made With Lemon, Green Apples, Parsley & Collagen Glowing skin is an inside job. What shows up on the surface reflects what's been happening quietly underneath — in the gut, in the tissue, in the slow shift that midlife brings. This tonic works with that shift. Whole food ingredients, one supplement worth having, and a morning rhythm that asks almost nothing of you in return for what it gives back. Why You'll Love This Tonic skin from the inside: nourishment that reaches where topical products simply cannot gut and glow connection: a settled gut shows up as a clearer, calmer complexion over time morning ritual, not routine: five minutes, intentional, before the day takes over flexible: over ice as a tonic, stirred into overnight oats, blended into a smoothie or chia pudding A settled and happy digestive tract and gut shows up as a clearer, calmer complexion over time. All it takes is five intentional minutes before the day takes over. Make this tonic your new ritual, poured over ice, through a straw, the first nourishing thing of the morning. This is the collagen ritual that truly loves your midlife body from the inside out. Why Midlife Changes The Skin The Gut, The Glow & The Shift There is a certain kind of skin change that arrives in midlife and doesn't respond to the usual things. More water. Better sleep. A new serum. None of it quite lands the way it used to and that's because this midlife shift isn't happening at the surface. It's happening underneath, deep in the tissues, your gut and the hormonal rhythm that quietly reorganises itself through your 40s and beyond. What worked in your 30s stops translating. The skin that used to recover overnight now takes longer. Your digestive system and gut that used to be easy, becomes reactive. These aren't separate complaints, they are actually all connected, and respond to the same kind of nourishment. This is where a densely nutritious morning tonic sipped on an empty stomach is the gentle way to restore and revive. First thing in the morning, your body is ready to receive, digestion is primed, and the ingredients do their work before the day begins to demand of you. You Might Also Like Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin Deliciously Hydrating Pineapple & Coconut Collagen Glow Pops 10 Summer Ice Block Recipes For Glowing Skin, Hormone Balance & A Happy Gut 8 Wellness Shots To Balance Hormones, Curb Appetite & Kickstart Your Morning What's In It & What It Does Collagen Tonic For Midlife Skin & Gut Health Nothing in this glass is decorative. These are whole, everyday ingredients chosen because of what they do for a body moving through midlife. They are nature's tonics, dense with the nutrients that support skin that's shifting, a gut and digestive tract that's become more reactive, and the quiet fatigue that accumulates by afternoon. Each one earns its place not because it's trending, but because it supports how the body feels. Lemon For Brightness & Skin Support Citrus is a midlife kitchen staple for good reason. Sharp and alive, lemon works quietly to support the body's own glow from within, and does it more than most women realise. Use the whole fruit, rind included. The peel carries as much nutrition as the juice, sometimes more. Cucumber For Calm & Hydration Cucumber is the quietly indispensable one. Cooling, deeply hydrating, and so easy to overlook. It nourishes the kind of skin clarity that comes from within rather than from creams and serums. Keep one in the fridge. It earns its place in more ways than this tonic alone. Parsley For Radiance Parsley is one of those beauty foods that never gets the recognition it deserves. It carries more nutritional weight than anything else in this glass, works quietly underneath the lemon and apple without announcing itself, and costs almost nothing to keep growing on a kitchen windowsill. Don't reduce it, don't swap it. It's doing more than it looks like it's doing. Green Apple For Digestive Ease Green apple is the ingredient that makes everything else drinkable. Clean, bright, and gentle on digestion, it softens the parsley's bitterness and keeps the tonic tasting like something worth waking up for. That quiet, refreshing lift, crisp and cool before the day has asked anything of you yet. Collagen For Skin & Gut REPAIR by The Gut Co is a daily staple here , a collagen that feeds the glow from the inside, formulated to work alongside real food rather than stand apart from it. Pernille Jensen, Sydney naturopath, crafted her proprietary DermaRegen™ blend to always complement a whole food diet, and that's exactly what it does in this morning tonic. The powder dissolves cleanly, adds nothing artificial and sits quietly alongside every ingredient already doing its work. This is kind of supplement that earns a permanent place on the midlife kitchen bench. This how balance looks and how it feels. You Might Also Like 12 Detox Water Recipes For Glowing Skin & More Energy 8 Wellness Shots To Balance Hormones, Curb Appetite & Kickstart Your Morning Watermelon Gut Tonic For Midlife Bloating & Hormone Harmony Morning Collagen Tonic Recipe Glowing Skin & Gut Health A beautiful glass, a handful of ingredients pulled straight from the fridge, and five minutes that belong entirely to you before the day asks anything at all. This is the kind of recipe that becomes a rhythm without trying. Not because it's complicated, but because of how it makes the body feel. Steady, well-nourished and quietly glowing. Morning Collagen Tonic Glowing Skin & Gut Health SERVING: 1 • 85 Cal • 2g Protein • 3g Fibre • 0.5g Fat • 18g Net Carbs • PREP: 5 Mins • COOK: 0 Mins Ingredients 1 organic lemon, whole including rind 1/2 English cucumber, skin off 1 large handful Italian (flat leaf) parsley, organic 2 green apples, skin off if not organic 1 scoop of REPAIR {gut + skin} or your choice of collagen powder 1 tsp Spirulina Organic Superfood or your favourite brand, use organic Cooking Instructions Push the lemon, cucumber and parsley through a high-powered juicer and pour into a high-powered blender like a Smeg Retro Blender or NinjaPro. Then stir in the spirulina and your collagen powder of choice. Blend well until the powders are dissolved. Pour the tonic juice over crushed ice in your favourite serving glass. Use a straw to enjoy as the acidity from the fruits can be damaging to tooth dentin. You can store freshly made blends in sealed mason jars for 1-2 days if kept cold in the fridge, but this recipe is best made on the day and served immediately. Tips For Best Results Use The Whole Lemon: juice the flesh, pith and rind. You can pick out the seeds but with a good juicer, this is unnecessary. Organic is a must for the lemon as the peel is where a lot of nutrition is hiding but its also where supermarkets spry and wax fruit Parsley First: feed the parsley through the juicer before the apple so the apple's juice flushes every last bit of it through. Nothing gets left behind. Flat leaf or Italian parsley is slight more juicy than curly leaf parsley. Drink Before Anything Else: before coffee, before food. The body absorbs more when it hasn't been asked to do anything yet. This tonic is best consumed on an empty tummy. Protect The Enamel: always drink through juices and raw-blended tonics a straw and rinse your mouth out with with water afterwards. The citrus acidity in citrus and other fruit ingredients can be high. A quick rinse is a small habit worth practising. Batch The Base: as noted above, juice 1-2 days' worth and store in tightly sealed glass jars in the fridge. Add the spirulina and collagen powder only at the moment of drinking, never in advance for the best result. The Nourished Edit Every recipe shared here is built with ingredients that actually do something. Below are the exact supplements, whole food staples, and kitchen pieces used when making this tonic, so nothing needs to be sourced, guessed at, or searched. Just what works, already gathered. Advertisement Shop The Recipe Favourite Appliances: Devanti Ice Maker, Smeg Retro Blender and Ninja Slushy Maker for blends Serving Glass: Pasabahce Glass Jug for entertaining, Salisbury & Co Tumblers and Blue Villeroy & Bosch Water Goblets for something a little fancy Must-have Ingredients: The Gut Co FEED {gut + immune} blend of prebiotics and probiotics Optional Supplements: Spirulina Organic Superfood & The Gut Co REPAIR + FEED Bundle Nutritionist Notes The body in midlife is not failing, it is simply asking for something different. Collagen is part of that answer. Not because it promises transformation, but because it supports what's already there; the skin, the gut, the tissue that keeps everything feeling steady. A wholefood tonic, one considered supplement, five minutes before the day begins. The glow that follows isn't magic. It's just what happens when the body is consistently, quietly given what it needs. Health + happiness, Emma Lisa xx MIDLIFE NUTRITION PRACTITIONER Your Midlife Refresh Continues Here... Daily Reset: The One-Day Hormone-Balancing Ritual Your gentle reset and guide to an intentional day of hormone-balancing rituals that boost energy, reduce cravings, support metabolism, and help you feel grounded, calm and radiant. You Might Also Like 12 Detox Water Recipes For Glowing Skin & More Energy The Free 7-Day Water Challenge To Reduce Appetite (Includes Full Recipes) 8 Wellness Shots To Balance Hormones, Curb Appetite & Kickstart Your Morning Deliciously Hydrating Pineapple & Coconut Collagen Glow Pops FAQs | Glowing Skin & Gut Health Your Questions Answered By A Women's Nutritionist Why does collagen matter more in midlife? The midlife body's ability to produce and maintain collagen naturally slows as hormones shift. It shows up in the skin first with that flatness, the slower recovery and then in the gut, the joints, the tissue. Supplementing daily alongside whole foods is the steadiest way to support what the body is no longer making as easily on its own. When is the best time to drink this? First thing in the morning and on empty stomach. Your midlife body is most receptive before food and coffee layer on, and digestion is primed to absorb what it's given. Five minutes is all it takes and it quietly sets the tone for everything that follows. Can I use a different collagen powder? Yes, of course. Any good quality collagen powder will work in with this tonic recipe. REPAIR by The Gut Co is the preferred choice here because it is FODMAP-friendly, all natural, and formulated to complement a sensible, whole food diet. If you are substituting, look for hydrolysed collagen with minimal additives from a reputable source. Can I skip the parsley? Parsley carries more nutritional weight in this glass than any other ingredient, so it's worth keeping. However, if you really dislike the taste, spinach or kale are a great substitute in this blended version, though neither juices as cleanly. Both the flavour and the beauty food benefits shift when you swap out the parsley, so maybe try is a few times in varying quantities to get the right flavour. Is this tonic safe for a sensitive gut? Yes, absolutely. Every ingredient was thoughtfully includes to be gentle and gut-friendly. REPAIR by The Gut Co is FODMAP-certified and was formulated specifically with sensitive digestion in mind. Meet Your Midlife Nutritionist 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 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 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. 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 images used in blog content may be sourced through Pexels, Unsplash or Canva. Where required, image attribution remains with the original creator or content provider.

Apart from smelling absolutely amazing, essential oils can work some serious magic on your mood, energy levels and overall well-being especially at that time of the month. So put away the Panadol, chocolate and chips, and try the natural healing power of plant extracts to help you breeze through your period naturally. For many women, having a period can be a challenging time of month fraught with mood swings, fierce food cravings, fatigue, and of course, period pains and painful cramping. This period pain is normal but can be an uncomfortable part of being a woman with a menstrual cycle. It’s usually caused by hormonal chemicals called prostaglandins which are made in the lining of the womb (uterus). These hormones trigger the muscle contractions that shed the uterine lining and create what is known as your period. Some women have barely any pains, while others can be buckled over in bed for a few days. If you are one of the unfortunate ones who suffers from noticeable period related ailments like cramping, mood swings, irritability and bloating, read on to learn how essential oils can be a helpful aid in your monthly cycle. How Essential Oils Work When the scent of from an essential oil is inhaled, the healing properties pass through the fine hairs of the nostrils to the brain. This means the mood boosting or healing effects are felt very quickly. Naturally sourced oils can work wonders on a wide range of physical and emotional ailments including your monthly cycle. Typically oils are inhaled for their therapeutic properties through diffusers and humidifiers. There are several ways you can choose to do this, or try a combination of them all. Diffuse oils that support the female process in the air by adding 6-8 drops to your diffuser. Or use the Mini Mister Diffuser on-the-go, my favourite. You can use essential oils diluted down with a carrier oil such as Sweet Almond, Fractionated Coconut or Jojoba and applied to the skin. These can be rubbed onto key areas of the body such as the crown of your head, behind the ears, to your neck, temples or to the abdomen and back. Below are my top suggestions on how you can use the healing powers of essential oils to calm your emotions, fight menstrual pain and find relief from your period.* Essential Oils For Menstrual Cramps he best way to use essential oils to relieve menstrual cramping is by massaging specific oils into the affected area. Always start by adding a few drops of your preferred oil to a carrier oil, such as Fractionated Coconut or Sweet Almond. Carrier oils help dilute the potency of essential oils and make it easier for the body to absorb. Common carrier oils include: Fractionated Coconut Avocado Oil Sweet Almond Jojoba Oil TO USE: simply massage a small amount of one of the oils listed below with one of the above carrier oils into the bare skin of your abdomen or elsewhere as instructed. Do this once per day during the week before your period starts or during to provide much needed relief. Peppermint Game changer! Peppermint has a strong aroma and powerful effect, therefore a small number of drops is enough to provide therapeutic effect. This oil can help decrease period related nausea as well as common cramping associated with menstruation. Diffuse the the essential oil or apply topically. HOW TO USE: using a 1% dilution (20 drops per 100ml carrier oil maximum) massage your lower abdomen for cramping. As a compress, add 2 drops of essential oil to a bowl of warm-hot water. Agitate a face washer in the water, wring out excess moisture and apply washer to the affected area. Repeat two or three times as the compress cools down or warms up. Bergamot The sharp yet citrusy sweet scent of Bergamot oil is an effective pain killer and an oil I highly recommend for your periods. Its also effective if you suffer from PMS or feel out of sorts during your menses. Bergamot oil also doubles as an appetite stimulant, so if you tend to eat your emotions during PMS, a dab of this citrusy oil can truly make a big difference. Even a quick whiff can help combat the cravings. Try it! HOW TO USE: Topically, mix 1 drop of the oil with 5ml of your chosen carrier oil (I like Sweet Almond for this) and apply to your wrists, chest or back of the neck. Alternatively, add 1-2 drops in your mini diffuser or just sniff the bottle for a refreshing blast. Bye bye food cravings! Cinnamon Do you feel rather flat with your month cycle? The fluctuating hormones can leave you feeling fatigued, moody and low on energy. Cinnamon oil has been widely used for its energy-boosting benefits and natural anti-inflammatory properties. A tea made from cinnamon bark can also help ease some menstrual symptoms. HOW TO USE: in a 1% dilution (20 drops per 100ml carrier oil maximum) massage it on your abdomen to help reduce the uncomfortable bloating associated with your period and lesson the pain. Test a small patch first, as cinnamon can cause irritation in some people. Clary Sage Clary Sage is a renowned antidote to mild depression, anxiety and stress. Its been used to promote calmness and relaxation, and as a natural pain reliever. A rub made with 1 drop oil in 5ml of a carrier oil can be applied to wrists, abdomen or back of the neck. If used on the abdomen, the oil can help reduce the unpleasant uterus spasms associated with period cramps. Bonus--Clary Sage also aids sleep and anxiety too! Clove Bud Help regulate your menstrual cycle and improve hormone related issues during menopause with the healing power of Clove Bud Oil. This dry and spicy fragrant oil acts a gentle, mental stimulant and can help boost your mood and energy levels while menstruating. Clove Bud Oil contains eugenol, often used in Ayurvedic medicine for to treat toothache pain, it can provide fast relief from menstrual cramps. Using the oil can also reduce excessive menstrual bleeding in conjunction with other remedies. HOW TO USE: a 2.5% dilution; up to 15 drops per 30ml carrier oil can be used sparingly to treat menstrual cramping. Always test a small patch of skin before using. A compress can offer comfort. To bowl of water, add 2 drops of the essential oil. Agitate a face washer in the water, wring out excess moisture and apply washer to the affected area. The compress to treat abdominal complaints and muscular pain. Ginger Studies suggest that Ginger Root can be helpful in the relief of dysmenorrhea (pain before or during menstruation) and can help reduce nausea. Ginger has anti-inflammatory effects and works to soothe the achy muscle cramping that often comes with periods. is very useful if you are experiencing a lack of motivation and passion, are feeling burnt-out or emotionally distant. Its warming properties will help rebalance your energy and mood. HOW TO USE: a 2.5% dilution; 50 drops in 100ml carrier oil and massage your lower belly. Inhale in a Mini Mister Diffuser or add to a drop or two to your bath water and enjoy a therapeutic soaking. Lavender Lavender is a popular oil and well known for its relaxing and healing properties. The scent or topical use can help improve your sleep, reduce emotional stress and improve your overall well-being. Lavender is a natural muscle relaxer making it a useful aid in releasing the tension associated with period cramping. HOW TO USE: 1 drop with your chosen 5ml carrier oil and applied topically to your wrists, temples or on your abdominal area can work wonders. Or add a few drops to a warm bath. Quick fix; a few deep inhalations using the Mini Mister Diffuser of straight from the bottle can help take the edge off period pain and moodiness. Rose Oil Rose oil can effectively help to treat period cramps, PMS associated fatigue, and even nausea, making it an absolute must-have period remedy. Rose oil can be used to rebalance your mood changes around your menstrual cycle and help regulate the menstrual cycle itself. Its also helpful in combination with the above, to relieve cramping and period inflammation. In particular, Rose Oil combined with Lavender Oil, Cinnamon, and Clove Bud Oil has been proven very effective. HOW TO USE: add up to 5 drops in a dispersant such as oil or to the bath. Mix 1 drop of chosen essential oil with 5ml carrier oil and apply to wrists, chest or back of the neck. As a compress, add 2 drops oil to a bowl of water. Vetiver This earthy oil has been used to help support regular periods and improve hormone related issues during menopause. Vetiver oil is another essential oil that has been used to help treat anxiety, runaway emotions and even ADHD with its earthy, grounding properties. HOW TO USE: as a 2.5% dilution; 50 drops in 100ml carrier oil, can be used for a therapeutic massage. Add 1 drop oil to 5mls carrier oil and gently massage into the souls of your feet. This will help realign you after a stressful day. Quick fix; take a few deep inhalations of Vetiver from the bottle or use in the Mini Mister Diffuser. Ylang-ylang Essential Oil If you’re a stressed out kitten every month during your period, Ylang Ylang is perfect for you. This deeply floral oil soothes the brain and central nervous system. It helps quell common PMS feelings of depression, irritation and anger making it easier to cope with stress while menstruating. Its definitely an oil to keep on hand. HOW TO USE: 1 drop Ylang Ylang with 5ml of your chosen carrier oil and apply to wrists, chest or back of the neck. Add 2-3 drops to the corner of the shower to dull the crankiness and moodiness of PMS and or period pain discomfort. I love to add a drop to my Mini Mister Diffuser and use while on-the-go. Take The Edge Off With Blends Blending oils together can increase their healing powers three-fold and really up their potency. Three of my favourite essential oils to help women unwind and destress during their monthly cycle are Lemongrass, Lemon and Lavender used as a trio blend like this one. When combined, these three essential oils can help alleviate emotional stress from hormonal fluctuations, and boost and uplift mood. You can use them together in a room diffuser, mini mister diffuser, or in a rollerball applied on your wrists. Do you seem to get cranky with your cycle? Essential oil blends can be used to combat this menstrual related moodiness. Anger and irritability can be gently alleviated with the trio blend, Mindful Moment when used in a mini mister diffuser or rollerball application. Just a few whiffs can help instil calm and take the edge off a moody period. The Zen Blend is another excellent oil combo with Cedarwood, Frankincense, Lavender and Vetiver. The warm soothing scents can aid grounding, melt stress and help can restore you from feelings of aggression and anger to inner calm. Do you tend to get more anxious around your period? An oil such a Anxiety Blend, combines Sweet Orange, Lavender, Ylang Ylang and Frankincense essential oils which help reduce nervous tension, squash the grumps and relieve symptoms of mild anxiety. Vetiver, Lavender and Chamomile are another blend that can help calm period related anxiety and mood. Summary Practising a little at home aromatherapy offers so many wonderful ways to ease the discomfort associated with your monthly period. I highly recommended keeping a few of the aforementioned oils on hand to support your wellness each month. You can use essential oils by inhaling them, either directly out of the bottle or by using a room diffuser or humidifier. You can also dilute essential oils with a carrier oil and apply it directly your skin to ease symptoms. Get a little creative and add your favourite blends to your body wash, shampoo, or the bath. Just be sure tread lightly with essential oils, especially when you first start using them. Less is always more, and watch out for any adverse reactions. Optional: Aromatherapy Subscription Boxes Gift yourself the healing powers of essential oils with this Health Practitioner's approved and naturally sourced Aussie brand. I personally use these oils in my health clinic to treat all kinds of ailments and help clients find harmony once again. ECO Essential Oils makes it super easy to support your own wellness with their Oil Club and Ritual Box. ORDER SUBSCRIPTION BOX: You'll receive PETA Vegan and Cruelty-Free essential oils plus some exclusive extras delivered bi-monthly or quarterly right to your front door. Experiment with new oils, heal yourself naturally and replenish your aromatherapy collection right in the comfort of your home. Ritual Box or ECO Oil Club *DISCLAMIER: Before trying anything new, it is always advisable that you first check with your GP to see if you may be allergic to any of the oils or remedies suggested. This blog post does not replace the care and advice of your treating physical or health practitioner. When in doubt, check it out. Health + 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!

Blenders ready? These rainbow smoothie bowls are the kind of everyday nourishment worth coming back to again and again. Real wholefood ingredients. Stunning colours. Flavours so good that eating well stops feeling like effort and starts feeling like a ritual. Grab those over-ripe bananas, your favourite blender and let's make rainbow bowls. SMOOTHIE RECIPES: Pretty Red Berry Smoothie Bowl Recipe These colourful blends are the kind of healthy breakfast that will make you genuinely excited to get out of bed in the morning. Each smoothie bowl is blended with real, whole food ingredients that nourish and come together in minutes. They work beautifully for quick meal prep and taste like something far more indulgent than your average smoothie bowl. From antioxidant-rich berries to hormone-loving cacao, hidden greens to tropical sunshine, every bowl in this rainbow collection has a purpose and delivers a burst of delicious flavour. And that's exactly how eating well should feel. Why You’ll Love This easy way to enjoy whole foods: deeply nourishing and without overthinking meals naturally rich in nutrients: antioxidants, fibre, and plant nutrients for gut, skin and energy light and refreshing: perfect for summer mornings or gentle resets quick and easy meal prep: made in minutes with what you have on hand, no rigid rules stunning presentation: makes nourishment feel joyful and beautiful Rainbow smoothie bowls are the perfect colourful, feel-good breakfast ritual that brings ease, nourishment and a little glow back into your day. Get out your blenders and coconut bowls, we're about to make colourful magic together. 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. 🕮 Want more colourful smoothie recipes? Peak inside the 5-Day Detox Smoothie Cookbook for healthy detox blends and hormone-balancing recipes, meal prep tips and a complete done-for-you meal plan. If you've been feeling sluggish and bloated, begin a grounded weight loss journey with detox recipes and feel lighter, more energised in just 5 days. Easy-to-follow and an instant download. How To Make Healthy Smoothies Blends To Nourish & Glow Before you grab your coconut bowls and dive into the colourful smoothie inspiration, let’s take a moment to learn how to actually make healthy smoothies. If you know, you know and can skip down ▼ to the smoothie ideas but for those curious, here's all my Nutritionist tips on make bowl blends. A well-made smoothie can be a nourishing ritual to your day: simple, comforting and quietly energising. With just a handful of clean, whole food ingredients and a blender, you can blend a filling, well-balanced meal in minutes, and one that supports energy, digestion and that soft, steady glow we’re always chasing. Blending Good Smoothies Every nourishing smoothie bowl begins with a base that feels good and signals grounded safety to your body. Think gentle creaminess, subtle flavour and ingredients that support your health goals. I generally suggest skipping dairy milk and choosing wholefood, plant-based liquids instead. Options such as unsweetened almond milk, oat milk, hydrating coconut water, or a small splash of creamy coconut milk work well. These choices are lighter on digestion, naturally supportive and add beautiful texture without overpowering the blend. As always, listen to what your body responds to best. The goal is ease, not rules. Basic Smoothie Ingredients These simple elements come together to create a healthy smoothie that feels satisfying, balanced and supportive and not just sweet. liquid: water, coconut water, almond, coconut, oat milk or any plant-based milk tasty fruits: avocado, banana, berries, cherries, citrus, dragon fruit, mango, papaya and pineapple veggies: any greens such as beet tops, herbs, kale, micro-greens, spinach and watercress natural thickeners: ice, frozen banana or avocado; steamed cauliflower, soaked chia seeds, Greek yoghurt or a little nut butter blend extra creamy When these simple, whole food smoothie ingredients come together, the result is a smoothie blend that tastes delicious and keeps you feeling comfortably full. This gentle combination supports gut health, steady energy and a balanced approach to losing weight. Rainbow Smoothie Base Recipe Simple Blends For Rainbow Bowls SMOOTHIE MAKING: How To Make Delicious Rainbow Smoothie Bowls Try this easy to make smoothie base and then start experimenting with colourful fruits veggies and your favourite superfoods to build a beautiful menu of smoothie blends you can enjoy each week on repeat. Ingredients 250ml plant-based milk (coconut, oat or almond, always unsweetened) 1/2 banana (frozen is best and creates a thicker, creamy texture) 1/2 cup of fresh or frozen fruit or berries (your choice) 1-2 scoop of protein powder (grass-fed whey-based or a brown rice/pea vegan blend) 1-2 tsp psyllium husk or 1 tbsp chia seeds (dietary fibre) 1 handful of mixed greens (you'll never taste them) Blending Instructions Always add the liquid or milk first and use a high-powered blender like a Ninja Pro, Smeg or handy Portable Blender. Then add the remaining smoothie ingredients, hardest ones on top of the liquid, the softer ones and powders last. This saves your blender blades and allows them to catch before chewing into hard ingredients such as ice cubes, frozen fruits and the more tough ingredients. Blend for a good minute or until the ingredients are well-combined and creamy smooth. ⟶ Tips For Best Results Liquid first, always: save the wear and tear on your blender blades by getting in the habit of adding liquid first, then the frozen or more chunkier ingredients such as ice, nuts and seeds. This sequence provides better lubrication to the blades as they begin to spin and creates the creamiest smoothies. Drinkable smoothies: add fridge or room temperature ingredients for a more drinkable smoothie that you can easily enjoy through a straw or consume like a milkshake. Be sure to clean out straws with a cleaning brush. I personally love and use Avanti Stainless Steel ones for this, they are long lasting and so easy to clean. Thick, soft-serve smoothies: use frozen ingredients and a handful of crushed ice for any recipe to make a thick, ice cream-like consistency and texture. Frozen banana, chilled avocado or pre-cooked cauliflower and sweet potato all help make that silky, thick texture and pour like sorbet or ice cream rather than a milkshake. Best served in a coconut bowl with all your favourite toppings. Shop The Recipes Favourite Appliances: Ninja Pro or Smeg Retro blender for the creamiest smoothies and blends. Serving Bowls: Coconut Bowls for Insta-worthy bowls and Kmart Glass Jars for easy meal prep. Must-have Ingredients: Nutra Organics Protein or favourite protein blend and Chia Seeds Optional Supplements: The Gut Co collagen REPAIR {gut+skin}, Nature's Way Spirulina Favourite Smoothie Helpers Advertisement ▶ Want ways to meal prep smoothies that feel almost effortless? I share plenty of simple tips, tricks and ideas in my Smoothie Making posts, everything from flavour combos to texture hacks to make your blends even more delicious. Rainbow Smoothie Bowl Recipe Ideas Bursting With Whole Food Nutrition The following smoothie recipe roundup will give you a heap of Anna's drool-worthy inspiration to devour the rainbow using healthy smoothies this coming week. And I promise these smoothie recipes are not too complicated to make, nor do they require much culinary skill. There's no actual cooking, complicated steps, or finesse required. All you need is a high- powered blender like a Ninja Blender Pro, or even a handy Smeg Mini Blender, a few whole food ingredients, and about five minutes. So, whether you’re rushing out the door in the morning or just need a quick afternoon pick-me-up, smoothie bowls let you throw everything into one container, blend, and go. They are so easy to customise and perfect for using up leftover fruit, sneaking in greens, or tailoring to your taste and nutritional needs. Healthy eating made simple, fast, and delicious. Ready to nourish? Let's go through this rainbow smoothie inspo together and find you a few new blends to try this week. Red Double Berry Smoothie Berries For Glowing Skin RAINBOW SMOOTHIES: Red Double Berry Smoothie This vibrant-hued berry smoothie bowl gets its soft pink glow and gently tangy sweetness from a lush blend of strawberries and raspberries. Berries are a staple in my kitchen and are effortless to use in so many recipes. They are naturally rich in dietary fibre, vitamin-C and skin-glowing nutrients that help you look radiant and feel from the inside out. Tap into the antioxidant power and collagen-loving properties red berries and enjoy a bowl that truly earns its place as a beauty food ritual. How To Make To create your own red berry bowl, blend your milk of plant-based choice with frozen banana, fresh or frozen berries, and a touch of warming cinnamon until thick, creamy and needs a spoon to enjoy. Add a a handful of crushed ice if you love that soft-serve ice cream thickness and enjoy in your favourite bowl. It's ok to get a little fancy and serve this smoothie breakfast with fresh berries and a sprinkle of granola. Enjoy a breakfast that’s as nourishing as it is beautiful. Favourite Smoothie Helpers Advertisement You Might Also Like Smoothie Hacks To Make Your Morning Breakfast Quick & Easy » 12 Detox Water Recipes For Glowing Skin & More Energy Calm The Cravings: Cortisol-Balancing Breakfast Bowl Recipe Orange Citrus Banana Smoothie Bowl Your Daily Dose of Sunshine RAINBOW SMOOTHIES: Orange Citrus Banana Smoothie Bowl Sunshine in a glass, that’s what happens when sweet banana meets zesty citrus and orange. Frozen banana gives this soft-orange smoothie its creamy, velvety base while a hint of fresh orange adds a summery burst of brightness that will instantly lift your mood. How To Make Keep the liquid light for this recipe, just a splash of almond or coconut milk is all you need and then let your blender do the magic. For extra glow and texture, toss in a spoonful of collagen like The Gut Co's REPAIR {gut + skin} or your favourite protein powder. Each sip nourishes, energises and keeps you glowing through the morning. Quite honestly, it’s breakfast that feels like a little ritual that'll leave you refreshed and ready to shine. RELATED: Easy Tips, Tricks & Meal Prep For Healthy, Whole Food Smoothie Blends Yellow Mango Banana Smoothie Bowl Your Daily Dose of Sunshine RAINDOW SMOOTHIES: Yellow Mango Banana Smoothie Bowl That gorgeous golden hue is like a sunbeam captured in a bowl. This yellow smoothie just screams summer, and honestly, it deserves to be on your breakfast table all year round. I keep this bowl beautifully simple with just four whole food ingredients that come together like a little act of self-care. The tropical sweetness of mango, a frozen banana, a splash of creamy coconut milk, and a handful of ice for that irresistibly cool, refreshing finish. Sunshine you can eat with a spoon, with every single mouthful tasting like a mini island escape. It's not just stunning to look at, this bowl is quietly doing so much good. Mango is rich in vitamin-C and digestive enzymes that support gut health and that natural, lit-from-within radiance. Banana brings gentle natural sweetness and a beautiful dose of potassium to keep your energy flowing steadily through the day. Coconut milk adds the most luscious creaminess, with healthy fats that leave you feeling genuinely full and satisfied. A the poolside, post-workout or for a quick summer breakfast on a Tuesday morning, this bowl is proof that eating well can feel like a little holiday, even when you're just standing in your own kitchen. RELATED: How To Make The Perfect Smoothie Every Time: Recipes & Blending Tips Green Glow Smoothie Bowl Your Delicious Daily Greens RAINBOW SMOOTHIES: Green Glow Smoothie Bowl Green is my no-stress, no-excuses bowl for days when you want to feel nourished, light and genuinely glowing and it comes together in minutes. Banana and tropical mango give this recipe the most naturally sweet, dreamy creamy base, and I promise you, you won't even taste the spinach. Not even a little. The only thing that gives the greens away is that stunning, rich emerald colour that makes this green smoothie bowl look as good as it makes you feel. How To Make Spinach is quietly one of the most powerful ingredients you can blend into your morning. Iron, magnesium, folate, antioxidants, all the good stuff that supports your energy levels, hormone balance and that lit-from-within glow we're all chasing. Blend frozen banana and mango, spinach and almond milk with your favourite plant-based protein powder and a handful of ice. RELATED: Smoothie Hacks To Make Your Morning Breakfast Quick & Easy (Includes Recipes) Blue Spirulina Smoothie Bowl The Blue Beauty Bowl RAINBOW SMOOTHIES: Blue Spirulina Smoothie Bowl Meet your new favourite obsession. This dreamy blue bowl stopped me in my tracks the first time I made it, that soft blue is completely natural, completely beautiful, and completely nourishing. Blue spirulina is one of those ingredients that feels almost too good to be true. A powerful plant-based protein that grows naturally in freshwater, it's loaded with phycocyanin, the antioxidant-rich compound responsible for that jaw-dropping colour and some serious wellness benefits. Anti-inflammatory, brain-supportive, pain-relieving, and absolutely stunning in a bowl. This is beauty food at its finest. How To Make The creamy base wraps around the spirulina perfectly, softening any earthiness into something smooth and dreamy. Blend frozen banana, almond milk and plant-protein powder with a handful of ice for a creamy bowl. Top it with something pretty, I love using fresh fruit, coconut flakes, a few edible flowers. In minutes you can create a smoothie breakfast that looks like it belongs on a wellness retreat in Bali. Your body will thank you. Your camera roll definitely will too. RELATED: Easy Tips, Tricks & Meal Prep For Healthy, Whole Food Smoothie Blends Blueberry Nice-Cream Superfood Smoothie The Acai Glow Bowl RAINDOW SMOOTHIES: Blueberry Nice-Cream Superfood Smoothie This is the bowl that proves healthy eating never has to feel like a compromise. Rich, deeply purple, thick and impossibly creamy with a taste more like dessert. This deep pruple smoothie is one of my favourites and nourishes like a superfood ritual. Made with a luscious blend of acai berries, blueberries and banana to create the most beautiful nice-cream base, served cold, velvety and bursting with natural sweetness. Acai alone contains up to ten times more antioxidant polyphenols than blueberries, making this one of the most skin-loving, nourishing bowls in this entire collection. Top with fresh berries, granola and coconut flakes and you have a breakfast that looks as incredible as it makes you feel. This is what glowing from the inside out actually looks like RELATED: Beat The Bloat: Hormone-Balancing Strawberry Smoothie Recipe Purple Acai & Cacao Smoothie Bowl Magnesium, Mood-Boosting Goodness RAINBOW SMOOTHIES: Purple Acai & Cacao Smoothie Bowl Chocolate for breakfast? When it's this nourishing, it's an absolute yes. Raw cacao and acai are a pairing made in wholefood heaven and create a deeply rich, intensely delicious bowl. Both are an extraordinary source of antioxidants and magnesium. You need magnesium, an essential mineral for many processes the feminine body. It's a micronutrient that calms your nervous system, eases muscle tension, supports better sleep and gently smooths out mood swings during perimenopause and menopause. Raw cacao also contains natural feel-good compounds that boost endorphins and support brain health. Blend this this smoothie bowl to reach for when you need a little extra love. All you need is your favourite blueberry or blackberry smoothie base and to add a little acai and raw cacao to your blender. Blending this into your morning is like sending a warm hug straight to your hormones. And it tastes like chocolate. Yes please. RELATED: Raw Cacao Almond Bliss Smoothie: Your Morning Ritual for Energy & Glow Cauliflower Vanilla Spiced Smoothie Bowl The Low-Carb Glow Bowl RAINBOW SMOOTHIES: Cauliflower Vanilla Spiced Smoothie Bowl Technically not a rainbow colour, and yes, you read that correctly. Cauliflower. In a smoothie bowl. And before you scroll past, hear me out, because this one is about to become your new obsession. Cauliflower is naturally high in dietary fibre, low in carbs and calories, and quietly packed with essential B-vitamins that support your energy and metabolism. But honestly? None of that is even the best part. The best part is what it does to the texture of your bowl, thick, creamy, indulgent soft-serve goodness that feels completely nourishing and not even a little bit like a vegetable. You will not taste it. I promise. How To Make If you've been trying to reduce your banana intake but still crave that dreamy smoothie bowl consistency, this is your answer. Cauliflower is the ultimate low-carb swap that works silently in the background while your fruit, vanilla, spices and toppings do all the flavour work. To make, simply steam a head of cauliflower in water with a splash of vanilla extract and cinnamon. Strain and let the steamed cauliflower cool before using instead of banana in just about any recipe. Within 7-10 minutes you'll have the perfect, low-carb swap for high-GI bananas. All the satisfaction, none of the guilt. This is the low-carb swap that surprises everyone and converts them immediately. Make it once and you'll wonder where it's been your whole blending life. RELATED: Cauliflower Smoothie Blends: Why You Need To Be Adding Cauliflower To Your Bowl A Smoothie Rainbow Every Day A Colourful & Gentle Reset Doesn’t it sound beautiful? A smoothie rainbow, every single day, and it truly is. Eating the rainbow is one of the most effortless yet impactful ways to support your health and glow from within. When you fill your blender and bowl with colourful fruits and vegetables, you’re feeding your body a rich spectrum of fibre, vitamins, minerals and antioxidants that work together to nourish, protect and energise. Each hue brings its own unique benefits, creating a naturally balanced, body-loving ritual that supports vitality, radiance and long-lasting glow, one spoonful at a time. A Rainbow Of Delicious Smoothie Ingredients Your blender does the heavy lifting. A handful of fresh or frozen whole foods, whatever fruit is ready to be used, blended together in as many colours as you like is all it takes to create a smoothie that’s deeply nourishing and ready in minutes. You can start with vibrant reds like strawberries and raspberries added to a banana-base or protein smoothies. Create a burst of sunshine with golden citrus, pineapple, mango or papaya blended with coconut water. Try rich greens such as beetroot tops, kale and spinach or watercress and herbs for a gentle detox and the extra fibre. Deep, dreamy purples found in blueberries, blackberries and acai berry blend perfectly with banana and ice for thick, creamy bowls. All of these work to give you that unmistakable lit-from-within glow. Nutritionist Note If you loved this rainbow smoothie round-up, come get more ideas with full recipes inside my Detox Smoothie Cookbook & Meal Plan. It's filled with brightly coloured, deeply nourishing recipes just like the one featured here. Every single 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 your body deserves this kind of love. PS I’d love to know if you make any of these smoothie ideas and what colourful 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 FAQ: Making Rainbow Smoothie Bowl Recipes What is the healthiest liquid to use in a rainbow smoothie bowl? The healthiest liquid depends on your nutritional needs, but unsweetened plant-based milks like almond, oat, or coconut milk are great options. Coconut water is also a hydrating, low-calorie choice rich in electrolytes. Avoid juices or smoothie mixes which usually contain hidden and added sugar; these are not needed when you start from a wholefood base recipe. Can rainbow smoothie bowls help with weight loss? Yes, when made with whole food ingredients and the macros are properly balanced, rainbow smoothie bowls can easily support weight loss. They are naturally high in fibre, full of nutrients, and can help keep you full longer to help you reduce your appetite and still feel satisfied. What are the best toppings for a rainbow smoothie bowl? Some of the best toppings for bright colour and presentation include sliced fresh fruit like citrus, pink dragon fruit, green kiwi, yellow/orange mango or pineapple, and of course berries and cherries for bold reds, blue and purple tones. Don't overlook nuts and seeds, cacao nibs, coconut flakes and hemp hearts for a little colour and texture. These don't just make for stunning presentaion, they also had essential nutrition and make your bowl extra filling and beauitful. How do I make rainbow smoothies thick and creamy? It's all about the ingredients. Use frozen fruits like banana or mango, limit the amount of liquid. Try low-carb steamed cauliflower or sweet potato, rich avocado and add in all-natural thickeners such as chia seeds, flaxseeds or nut butter. A high-speed blender will also help to create that soft-serve ice cream texture and consistency. It's as simple as that! Is it better to use fresh or frozen fruit in smoothie bowls? Actually you can use both! Frozen fruit is only slightly better for smoothie bowls because it creates a thicker, creamier texture. However, if you like a drinkable smoothie, you can use fresh and overripe fruit as well. Frozen is also convenient and can you help reduce any food waste, as you can freeze ripe fruit before it spoils to use later. Can I prep rainbow smoothies ahead of time? You can! Just store the pre-made smoothie mixture in an airtight jar and give it a good shake or blend again before serving. For the best texture, I recommend that you keep the liquid and dry ingredients separate until you're ready to drink. If you really want to make quick work of having pre-made smoothies on hand, head over to my Meal Planning blog for heaps of quick and easy meal prep tips and how to make my famous "smoothie drops" for perfect smoothies on the run. 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 View All Smoothie Recipes → 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 Beat The Bloat: Hormone-Balancing Strawberry Smoothie Recipe 5-Day Detox Smoothie Challenge: A Nutritionist-Led Reset For Women Ovulation Phase: The Radiance Blend: High-Protein Berry & Maca Smoothie 📌 Loved It, Pin It!

How much greens do you eat every day? It is recommended by nutritionists and dietitians that you consume 2 - 3 cups of vegetables per day. If you are not getting enough, then adding these superfood bowls packed with nutrients, dietary fibre and goodness to you menu this week will reach (and surpass) your quota. As a Health Practitioner focused on Functional Nutrition, I am very anti-diet. I don't believe in having clients count calories, but I do have them focus on getting a well-balance diet made up of wholesome macros from vegetables and fruits. In Australia, the standard serve of vegetables is approximately 75g or and looks something like this: 1/2 cup cooked green or orange vegetables 1/2 cup cooked dried or canned beans, peas or lentils 1 cup green leafy or raw salad vegetables 1/2 cup sweet corn 1/2 medium potato or other starchy vegetables 1 medium tomato Are you getting enough? Many people aren't which is why this recipe roundup is about to make all the difference to how you feel in your skin and how you nourish your body. I often have my clients challenge themselves to have a week long challenge and have one of these recipes each day for seven days. The results will surprise you! #1 - Spicy Sweet Potato Fry & Spinach Salad Hummus Bowl Sweet potatoes (or yams for my American friends) are a nutrient-rich root vegetable that comes in a variety of colours. They're high in dietary fibre and antioxidants making them a much better choice than white or golden potatoes. In this recipe, sweet potato fries are paired with spicy hummus, avocado and veggies to make a tasty, filling buddha bowl. Full Recipe #2 - Strawberry Coconut Kale Salad A lot of people are shy to use kale but there are so many beneficial reasons why you should at least try. Firstly, kale is an excellent source of essential dietary fibre and provides a heaping serving of antioxidants, calcium, vitamins C and K, plus iron. Antioxidants help the body remove unwanted toxins that build up from natural processes and environmental pollution. Eating foods such as kale that are high in these superfood nutrients is like nibbling on a gentle detox and vitamin elixir. And this salad is one divinely delicious example. Full Recipe #3 - Lentil, Broccoli & Egg Salad With Crunchy Seeds Balancing your greens with a clean protein always makes for a satisfying and filling meal. In this case, the main source of protein is egg but if you are vegan, you can swap it out for tofu, more beans and lentils, or even a diced up veggie burger. This superfood bowl perfectly combines the goodness and nutrients from fibre-rich lentils, broccoli, fudgy boiled eggs and a smattering of crunchy seeds. Full Recipe #4 - Radicchio, Arugula, & Squash Salad With Crispy Prosciutto A feast for the eyes as much as the body, this superfood salad is absolute stunner with jewel-toned pomegranate and a punch of citrus complimenting the radicchio* and fennel. Its a jam-packed serving of dietary fibre and nutrients that deeply nourish the body. *Not a fan of the bitterness of radicchio, try soaking the leaves in icy cold water for 1-2 hours prior to using it to get rid of the slightly bitter taste. Full Recipe #5 - Strawberry, Avocado Quinoa Salad Part of healthy eating is making the foods that you are less fussed eating more palatable. In this bowl of deliciousness spinach and quinoa are tossed with fresh strawberries, pecans, and cucumber, and then perfectly spiced with a light jalapeño lime vinaigrette. If you are not a fan of greens, this is the salad to try first. Full Recipe #6 - Peach, Avocado, & Basil Summer Salad This bowl is not only super nutritious but it is also a feast of flavours with fresh peaches, snap peas, avocado, fresh basil and spinach leaves, plus the final touch, toasted pine nuts. Cucumbers contain magnesium, potassium, and vitamin K. These 3 nutrients are vital for the proper functioning of the cardiovascular system. Full Recipe #7 - Blackberry, Avocado & Arugula Salad Forget the spinach or kale, and try this arugula bowl paired with fresh blackberries, cucumber, avocado, and vegan feta drizzled with in a lime mint vinaigrette. Its always good to vary th foods you eat to provide your body with all the essential nutrients. Arugula is nutrient-rich plus low in calories and contains only 20 calories in three cups; you can eat heaps of it! Full Recipe Eating More Veggies Is Pretty Healthy Easy As you can see from the recipes above (and just wait until you try them all), making healthier food choices doesn't mean deprivation and eating food with as much flavour as carboard. Become mindful of how much green, leafy vegetables you are eating at each meal and create new ways for you to enjoy 2 - 5 cups per day. With all the delicious recipes above, I am sure you'll find a new favourite! 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!

Self-care is the ultimate act of love for yourself and means prioritising your own needs, not just when you have time, but each and every day. A while back I was chatting with my dear friend, Mandy House, a Beauty Consultant and mother of two girls. We were discussing mum life and she shared how she practises mummy self-care every day despite her super busy schedule. She had some lovely ideas which I've share below that I hope inspires you too. When Mandy and I got chatting about motherhood, self-care topped the list of conversational topics. This is something I am always curious to ask the women in my life, those I meet in my clinic, and when I'm out and about. Mandy told me, the self-care routine she's adopted has been the best decision she ever made after she became a mother. Especially in the last year, Mandy told me she has been actively fitting self-care into her life and making herself a priority for once. Some of Mandy's wellness routine was super simple. She was willing to share it with me in the hopes it inspire other women and mothers to start taking better care of themselves with the same unconditional love they do their families. Even if the effort is small, it makes such a difference! Its OK To Show Off The Best Of You Many women lose themselves during motherhood and middle age. They can feel guilty, vain or selfish if they make too much of a fuss over themselves. They are fiercely dedicated to their family and children, and oftentimes that comes at the sacrifice of themselves. "Part of self-care for me includes putting time and energy into my appearance. This isn’t about vanity or being superficial, it’s about honouring the body, hair and skin you have. By doing this, you come to understand that putting energy into the way you look helps you interact with people with more confidence. It gives you a healthy sense of pride, and it shows the world that you not only respect yourself, but you also deserve respect from others." Mandy shared with me. Some wise words. As a mother, you deserve to focus time on yourself, take pride in how you show up and yes, add a subtle dab of makeup, not for vanity, but to give yourself that little self-confidence boost. Practising a little pampering each day is something you can do easily and has many health benefits, not just improving your skin and appearance, but for your mental state as well. SELF-CARE TIP: do you makeup and hair, not for anyone else, but for yourself to boost your confidence and mood. Try a fresh, new colour of lipstick or gloss. Use a funky headband and give yourself a whole new look. Get a spray tan, or better yet, try a plantbased self-tanner like my favourite from PureTan. All natural and no yuckies. Skin Care Is My Jam Turn your skincare routine into an act of self-care. That's what mum of two, Mandy has done. Looking after your skin is the prefect way to kick start a new self-care routine, or start one if you don't already have one in place. Most of us are already doing something beauty related in the mornings, even if its just a shower, making a messy mum bun and cleaning our teeth. We can easily spare an additional 2-5 minutes to give back to ourselves before we go get lost in the daily chaos that is motherhood. "You don't really need to go the the spa to get a treatment in,' Mandy explains. "My LumiSpa, a skin polishing device by NuSkin gives me a nourishing, all-over facial massage at home. It only takes me a few minutes, cleansing and exfoliating my skin to give me youthful glow. A spa treatment would cost hundreds which I cannot justify, so I enjoy one at home as often as I like. Its something relaxing I do for myself daily, and best of all, I can fit in around the busy morning rush to school drop offs." A mini spa at home, I absolutely love this example of mummy self-care. Whatever your beauty routine is each morning, it's a fantastic opportunity to sneak in a little "me time" even if its just a quick beauty treatment like a mini facial. This will help you feel more refreshed, especially if you have had little sleep, and can go a long way in turning around a cranky start to the day. Self-Care Includes Healthy Habits As a Health Practitioner, I am mega huge on this one. I believe maintaining a healthy diet of wholefoods is one of the most basics forms of self-care there is. When we to eat whatever is being served, grab takeaway or eat out of convenience, its an early warning sign you are stressed out and need to start practicing some self-care. Pair this with physical activity and you've got a recipe for happiness. Mandy told me she's really started focusing on eating better and understanding her body. She joined an 8 Week Fitness Challenge, and said it was a complete game changer. Working out made her feel happier and stronger than she had been in a while. She's loving it. So, how can you fit some more fitness in your day? You don't need a gym membership to practice physical self-care to start working on your fitness, just start walking more. Get outside and bounce with the kids on the trampoline, play tiggy or hide and seek. Browse my monthly Fitness Calendars for a free workout for every level of fitness, or look up home workouts on YouTube, there are literally thousands of beginner workouts on there. Social Self-Care No many people think of this but, social self-care is just as important as caring for your body and mental wellness. Participating in activities that nurture and deepens the relationships with people in your life can make you feel more alive, happier and healthier. Mandy aces this one and says she enjoys coffee dates with friends, but you could also choose to volunteer your time to community, take part in classes, workshops or retreats. You don't even need to leave the house for this one, you can be social from your lounge room these days by joining Facebook groups (check out mine), special interest forums and communities. Home Baked Self-Care "Baking is a self-care for me. I love to bake, it makes me happy. I relax and its like a time out for me." Mandy is on to something. There are many ways to practise self-care, even cooking and baking. Making your own food is both rather relaxing, and a fun activity to involve the with kids if they are younger. Home baking is also a way to love your body by meal prepping and cooking homemade, whole food meals and goodies. You can easily control the ingredients, limit the sugar, and make healthy swaps for some of your family's favourite "junk foods". Music To Set The Mood In many studies, it has been proven that listening to music has an impact on your brain function, mood and behaviour. A relaxing piece of music can help reduce your stress, pain and even symptoms of depression, Depending on the type of music chosen, listening can also improve your cognitive and motor skills, spatial-temporal learning and neurogenesis. All pretty powerful reasons to sit back with a catchy tune or meditative track. As a busy mum, Mandy shared with me that she too enjoys music as part of her self-care routine. "I love being in the car on my own, and just listening to music with no other distractions." Saturday Self-Care Spa Night Pamper yourself, or invite a few girlfriends over for a self-care spa night. Its a great chance to share beauty and self-care tips with each other, do facials, pedicures and pamper yourselves for free. I know my friend Mandy is a big fan of doing facial massage at home and enjoys a facial mask. "Yin & Yang Mask is so refreshing and smells divine. It's nice to do on a Friday or Sunday night to unwind." You can also make your own facial mask out of any number of wholesome pantry goods. A super simple mask can be made from combining an egg yolk, 1 tablespoon of organic, raw honey, a drop or two of essentials oils, a tablespoon of olive oil or coconut with half a cup of oatmeal. Stir well, then apply it to your face for 15-20 minutes. It'll leave your skin dewy soft. Another DIY facial favourite of mine is 1 teaspoon honey, 1 teaspoon coconut oil, 1/4 of a ripe avocado plus 2 drops of ECO. Essentials lavender oil. It smells incredible. Or try this, 1 tablespoon of natural, plain yoghurt, 1 tablespoon of raw honey, 1 tablespoon of turmeric powder. Ingredients such as dairy-based yoghurt provides a gentle exfoliation on par with many top end skincare products. Raw, organic honey is a natural antiseptic, and plantbased topical treatment for killing spot-causing bacteria and acne. You can even try adding in a tsp of raw cacao powder (raw chocolate) for an all natural, goddess-like glow. Start Your Self-Care Routine If you don't already have a self-care plan, I hope my friend Mandy and I have given you some easy inspiring ideas on how to get started. Give some of the activities we just shared a go and take note of how you feel as you put yourself first for once. If this is very new to you, you may notice many emotions or excuses arise as you carve out a little "me-time". This is perfectly normal at the start and an indicator some work needs to be done on your self-worth. You have needs too, and they matter just as much as your husband's, your children's and your loved ones. So, go on, take 5-minutes and listen to a mediation, podcast, go for a quick walk, play outside with kids or do like Mandy does, give yourself a LumiSpa treatment in the bathroom and feel like a million bucks. Health + happiness, Emma xox Guest Beauty Blogger Mandy House, or Meldie as her friends and family call her, is a Brisbane Mum of 2 girls (4 and 6). She's as Beauty Consultant who quit the corporate scene 2 years ago to spend more time with her daughters. She's a a fierce advocate for healthy, happy living for mums and practicing self-care. Flexibility and freedom working from home as a mum, love skincare and beauty looking after my skin and health as I got older was important to me. Mandy House, is a Beauty Consultant with Nu Skin Pacific, a premier anti-aging company, evidenced in its innovative ageLOC™ products. This is where you can share your business bio and what makes your business products so special and unique. This is where you can share your business bio and what makes your business products so special and unique. Under the write up is space for a few signature products mentioned in the article above. Each one is linked to your product website. 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 (and my guest bloggers) know that you found value here in the content I work hard to share. 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!