High Protein, Low Carb Smoothie Bowl

High Protein, Low Carb Smoothie Bowl

Smoothie bowls are the most delicious, refreshing sugar hit, perfect for a summer breakfast or snack. But are they good for you?

Despite smoothie bowls being packed with healthful ingredients – fruit, greens, honey, seeds – it is an extremely high carbohydrate meal option.

Carbohydrates (particularly sugar) in high amounts can be problematic for some individuals, for example those with diabetes, excess weight, high stress levels, fatigue, or hormonal issues such as PMS and PCOS. In all of these scenarios lies an issue with the hormone insulin – it doesn’t function as well is it should, mopping up excess carbohydrates and burning them for fuel.

A typical smoothie bowl (or smoothie) comes with 100gms+ carbs, mostly in the form of sugar. In addition, they don’t contain enough protein to balance this sugar spike out.

When you have issues with blood sugar regulation, one of the easiest ways to take care of yourself nutritionally is to avoid sugar, particular that sugar which does not come packed with fibre, or which comes in high on the glycemic index scale.

The solution? A high protein, Casein Custard smoothie bowl! All you need to make it is chopped fruit, protein custard, water, and chia seeds. This protein smoothie bowl is higher in protein than it is in carbs, so it will digest well, whilst tasting delicious at the same time


  • Choose 250gms any fruit. Keep in mind that apples, pears, berries are the lowest on the glycemic index. I choose 150gms from these fruits (usually berries) and 100gms from other – generally banana, mango, pineapple or pink dragonfruit (of a combo!)
  • Add 15gms chia seeds
  • 45gms Muscle Nation Protein Custard – I use vanilla flavour, but you can use banana or strawberry too to compliment the fruit flavour


  • Chop up all the fruit, add in the chia seeds, and 3/4 cup water. Soak this for 20-30mins while the chia seeds expand
  • Add the protein custard
  • Blend with a blender or bullet
  • Empty out into a bowl and top with anything you want (not included in the macros below).

Why is it so low in carbs? Generally you need quite bit of fruit in order to get the thick consistency, but because the custard thickens up in water (can be eaten as a protein custard snack), it makes it thicker without you needed to add heaps of fruit!

Macros (without topping):

  • Protein: 38gm
  • Carbs: 38gm
  • Fats: 8gm
  • Calories: 376

As I am tracking calories at the moment and having this as a snack, I just topped it with some puffed multigrain, which is virtually calorie-free, and a few of the frozen berries from the fruit allowance. You can top it with anything you like though! Micronutrients include fibre, vitamin C, folate, potassium, vitamin A, calcium and iron.

Hope you enjoy 🙂

Winter Warming Beef Stroganoff

Winter Warming Beef Stroganoff

So, lockdown has me doing a couple of things; the first being so busy working on side-business projects that I normally have no time to work on that I haven’t had time to post on this blog and the second; I have been digging up my favourite recipes from when I was a kid, and cooking them up on Sundays. 

I thought, considering I have completely neglected you all over the past two months, I’ll give you my beef stroganoff recipe (created by my mum/German grandma), whilst I am conjuring up my next blog post. It’s delicious, I assure you, and what better time of year to cook up such magical food?


  • 60gm butter 
  • 1kg beef strips 
  • 2 large brown onions 
  • 1tsp salt/pepper mix
  • 1 cup red wine w/ one beef stock cube
  • 1-2 cups mushrooms 
  • 1/3 cup sour cream 
  • 2tbs tomato paste 


  1. Heat butter in fry pan
  2. Add meat to melted butter and fry until it changes colour 
  3. Add chopped onion and lightly fry 
  4. Add salt/pepper, beef stock (mixed into the red wine), mushrooms and tomato paste.
  5. Pop a lid on and leave lightly bubbling for 30mins until meat is tender
  6. Just before serving, mix through sour cream 

Serve with your desired carbohydrate; rice, pasta or potatoes, in whichever amount suits you. I used one cup of basmati rice 

Macros per serve:

Calories: 392
Carbs: 7gm
Fat: 18gm
Protein: 41gm

*Note that these macros don’t include added rice, potatoes, or pasta. The calories are a tad whacked (if you add them up manually) because it has red wine. Wine is it’s own ‘macro’ with 7 calories per gram, and it is not accounted for on calorie-tracking apps such as MyFitnessPal, though the calories will track just fine. If you include an alcohol-based recipe in your macros, just know that your macros will be a little off on that day.

If you try it, let me know how it goes! 

Jen x

Golden Latte – an Anti-Inflammatory Drink

Golden Latte – an Anti-Inflammatory Drink

There are so many benefits to turmeric, or more specifically the yellow-pigmented active ingredient curcumin. It has been used as an anti-inflammatory for many years is natural medicine and, as of late has been the subject of numerous scientific studies.

As I have had a lot of issues with inflammation in the past, when trying to incorporate it into my diet I struggled to find a tasty way to do it. It has a pretty strong flavour and can overpower whichever meal you add it to, especially when you are trying to get a good dose in.

Then I came across the ‘Golden Latte’.

I have seen it in café’s since but I enjoy making my own as I think it tastes better. So if you’re looking for an anti-inflammatory drink to get you through the winter, you should try this!

Heat up 250ml milk in a saucepan. I use home-made almond milk as it is tastier and sweeter than store-bought almond milk (and I am not a fan of dairy), but you can use any milk. Once it is warmed up you put one-teaspoon of ground turmeric, and one-teaspoon organic honey or maple syrup, 1 pinch of nutmeg or cinnamon, one pinch of black pepper, stir it through and VOILA! You have a beautiful, creamy Golden Latte.

If you want it extra fluffy, chuck it in the blender before drinking it, or blend with a hand-held blender. If it’s too strong you just add extra sweetness with either raw sugar or some stevia.


Rhubarb & Apple Crumble

Rhubarb & Apple Crumble



Looking for something simple, tasty, and a little bit different for desert this winter?

I remember my mum making this dish when I was young and it was my favourite! I have ‘modernised’ it a little though to make it a little healthier


  • 10 stalks of rhubarb
  • 6 apples
  • ½ cup oats
  • ½ cup coconut sugar
  • ½ cup self-raising flower
  • 2tbs butter
  • Cinnamon.

For extra taste, and if you’re a health nut then buy these ingredients organic or from the local farmers market. Grass fed butter is a great alternative to standard butter too


Cooking Instructions; 

  1. Preheat your oven to 180 degrees
  2. Chop the rhubarb up into 3-4cm pieces. Peel and chop the apples
  3. Put the rhubarb in pan with ½ cup water. You need to stir it so it doesn’t stick to the bottom, as rhubarb is stringy when it’s cooked
  4. Once its softened a bit, put the apple in with a sprinkle of cinnamon. Stir until its cooked and mixed in together
  5. Mix the flour, coconut sugar, oats together in a bowl. Add 2tbs melted butter and mix it together with your hands until it’s an even consistency
  6. Pour the rhubarb and apple mix into a backing dish. Top it with the oat mix
  7. Put it in the oven for 35-40mins. You will know its ready when its crunchy on top

Serves 4 people

Keen to hear if anyone tries it!


Kale Chips

Kale Chips

I don’t usually like kale but since it’s packed with good nutrients I figured I would give these a try

I was surprised because they actually weren’t that bad! Here is how you make them;

  1. Wash the kale and leave it till its dry (if it’s wet when you put it in the oven you’ll steam it). I used purple and green kale for these
  2. Cut it up into bite-sized pieces, make sure you cut the thick stems out
  3. Put in a bowl and put some olive oil, 1 tablespoon is enough, and sprinkle some salt (use the salt sparingly, as they seem to absorb a lot). I used Himalayan rock salt since it’s actually good for you. Then mix it all up so they’re nicely coated
  4. Put it on an oven tray covered in baking paper and bake for 15mins at 175 degrees (in my oven), or wait till a bit brown and crispy
  5. Wait until they cool down, then eat them

There are some potato chips in there too, made from shaved pieces of white and sweet potato







Transformation is yours for the taking. 

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