5 Tips to Keep Active in Cold
Staying on top form means maintaining healthy movement. When it’s cold & dark, this is harder than ever, so here’s our five top tips for
15th December 2022
There’s often a marked difference between Instagram and reality, and whilst we all love the occasional picturesque brunch, coordinated outfit and enjoyable scenic view, these things aren’t easily achieved for all. The classic example of social media meeting chaotic real life is a ‘mum blogger’ – juggling a thousand things at once, wearing lots of different hats (not physically!) and trying to balance their own health and wellbeing alongside that of their children whilst managing an online presence. Renna Creighton is one such blogger, and as a mother-of-three, she is no stranger to needing a nutritious breakfast on-the-go that’s as quick and easy to create as possible… and if it looks good, that’s a bonus!
When sharing her Nutribuddy breakfast shake recipes with a friend and receiving a positive reception, Renna realised just how many people could benefit from her culinary creations, and so published them on her blog, Renna’s Discoveries. Here we cover ten of her fabulous fruity formulations for your morning pleasure – and all are made using ingredients easily picked up in your local supermarket with no special food prep skills required.You can enjoy the Nutribuddy Breakfast Shake on its own and you’ll still receive the optimum nutrition you’d expect from a well-balanced meal, but these are great ways to add an extra pizazz to your morning meal when you do have some extra time to invest.
The buttery taste of cashew nuts is unmistakable, but many of us don’t eat nuts on a day-to-day basis. There’s great evidence to suggest that we should we though: cashews in particular have been proven in clinical studies to reduce blood pressure and raise ‘good’ cholesterol levels! Lots of people avoid nuts because of their perceived fat content, but fear not – they contain monounsaturated fat, which is a healthy fat and plays an important role in cell development and maintenance.
3 scoops Nutribuddy Breakfast Shake (vanilla or chocolate works best for this recipe)
1 Banana
1 teaspoon Cashew Butter
1 teaspoon Almond Butter
300ml Almond milk
Slice the banana finely and pour everything into a blender. Blitz until the mix reaches your desired consistency. Decorate with extra banana slices on top for extra Instagram points.
Peanuts are a frequently enjoyed snack as part of dessert or with chocolate, but they can be part of a healthy breakfast too! They’re high in monounsaturated fat, a healthy fat critical in breaking down unhealthy fats, but are also a fantastic and often underrated source of proteinv; with it accounting for up to 30% of their calorie content. They’re a great way to give your Breakfast Shake a new flavour and a bit of texture for days when you just don’t fancy it plain.
3 scoops Nutribuddy Breakfast Shake
200ml Cashew Milk
150ml Water
1 heaped teaspoon of Peanut Butter
Half a Banana
Slice the banana and blend everything. To thin, add more water, or to thicken, add more peanut butter!
When you think of foods high in Vitamin C, oranges are probably the first thing that come to mind, but blackberries are equally as high in this brilliant vit. One cup of raw blackberries contains a whopping 30.2mg of Vitamin C – that’s half an adult’s RDA (Recommended Daily Amount)! Vitamin C is paramount in the fight against harmful cells in the body and has been shown to help combat the development of early cancer cells. It also can help increase your blood antioxidant levels, reduce blood pressure and tangibly lowers the risk of heart disease.
3 scoops Nutribuddy Breakfast Shake
200ml Cashew Milk
150g Water
Half a Banana
A handful of Blackberries
Slice the banana and pop everything in a blender. If too thick, add more water until you reach a consistency that you like. Don’t waste your extra half a banana, either – either slice and enjoy on top or eat on its own!
Raspberries are part of the rose family, but they’re a far cry from romantic flowers and prickly thorns! An often underestimated nutrition source, raspberries are a fantastic source of dietary fibre and Vitamin C – essential for iron absorption and healthy immune function. They taste great too, of course, and add some colour to your Breakfast Shake blend. Why not try with the Chocolate flavour of Nutribuddy Breakfast Shake? Trust us: you won’t regret it!
3 scoops Nutribuddy Breakfast Shake
200ml Almond Milk
100ml Water
Handful of Raspberries
Handful of Blueberries
Half a Banana
Slice the banana and blend everything. You can include any berries you have available and add more banana for additional thickness.
There’s a tendency to opt for fresh fruits over frozen, as we’re all told constantly that ‘fresh is best’. This means we often overlook the benefits of frozen fruit, which is easily stored for a long time and usually picked and frozen at its optimal ripeness; when actually, it’s an easy-to-use and very versatile ingredient to have in the house. There is a degree of nutrient loss during the freezing process (and generally speaking, the longer fruit has been frozen, the higher the loss), but new studies have shown that frozen fruit retains its antioxidant propertiesv even at sub-zero temperatures – so use it when you need to for a good immune boost!
3 scoops Nutribuddy Breakfast Shake
200ml Milk (or milk alternative, as desired/required)
150ml Water
2 handfuls of Frozen Tropical Fruit Mix
Blend everything and add extra fluid to thin to your desired texture.
Strawberries consist of mainly water and carbohydrates, but they’re jam-packed (get it? JAM packed?!) full of vitamins in those tiny, bobbly red coats too! About a quarter of the carb content in a strawberry is dietary fibre (both soluble and insoluble), which is beneficial to gut health and an efficient metabolism. You’ll also find in there a great dose of Vitamin C (key for healthy skin and a robust immune system), Vitamin B9 (important for tissue growth and cell development) and Potassium (key in regulating blood pressure). There’s not much they can’t do – and in this shake, they really stand out for both their form and their function!
3 scoops Nutribuddy Breakfast Shake
200ml Milk (or milk alternative)
A quarter of a Banana
2 handfuls of Strawberries
1 handful of Blackberries
Slice your banana, and blend everything. Depending on how ripe your berries are, you may need to add some more milk to aid the texture to be more drinkable!
We all need a sweet treat sometimes, and fruit shakes can become same-y if drunk time and time again. If you’re trying to cut back on your consumption of animal products, or are already following a vegan diet, it can be difficult to find affordable and varied alternatives. Fear not: we have the answer here, and you can enjoy it for breakfast! Lotus Biscoff Spread is vegan and tastes better than, well, just about anything, so you can really enjoy a sweet breakfast without any guilt.
3 scoops Nutribuddy Breakfast Shake
300ml Milk (or milk alternative)
A very heaped spoonful of Lotus Biscoff Spread
Half a Banana
…maybe some more Lotus Biscoff Spread. It is DELISH!
Slice your banana, and blend everything. If you’re planning on adding in any additional Biscoff Spread (and um… we definitely are!), do this after a few seconds blend, so as not to thicken it unnecessarily and get the mix ‘stuck’.
The popularity of Matcha Green Tea has skyrocketed in recent months, with just about every drink you could imagine being flavoured with it. Yet unlike other fad ingredients, this ancient Asian tea blend has a lot of health benefits to boot – it has up to 137x as many catechins (a type of antioxidant) compared to other green teas, can reduce the markers of liver damage AND improves brain function, concentration and focus; so you’ll be brilliantly set up for the day ahead.
3 scoops Nutribuddy Breakfast Shake
300ml Milk (or milk alternative)
1 heaped teaspoon of Matcha Green Tea Powder
Pop everything in a blender. Add more or less Matcha to suit your taste and/or colour preferences!
As alternatives to traditional dairy products grow in popularity, there’s been an increase in the availability of nut butters on supermarket shelves and in health shops – and it’s no longer a domain just inhabited by peanut butter! The exact nutritional value in nut butters depend on the nuts and formulation used, but it’s widely recognised that the consumption of nuts helps reduce cholesterol levels. A healthy amount of nuts to consume (assuming you’re not allergic, of course) is about a handful a day, which tallies nicely with the amount in this recipe.
3 scoops Nutribuddy Breakfast Shake
300ml Almond Milk
A heaped teaspoon of Almond Butter
A heaped teaspoon of Cashew Butter
1 Banana
Slice your banana and blitz everything in a blender. Add more nut butter to taste, or, for some crunch, add in chopped nuts to the mix.
Mango is as nutritious as it is delicious, and just one portion of it can provide up to 70% of an adult’s RDI (Recommended Daily Intake) of Vitamin C! This bright fruit also contains a unique blend of polyphenols; plant compounds that act as antioxidants. The over-a-dozen polyphenols in mango work together to help combat free radical cells in the body and lower the risk of cell damage as a result of their development. Even if you are planning on eating other fruit during the day (and you should be!), this shake recipe is a fantastic way to get in a vitamin boost first thing.
3 scoops Nutribuddy Breakfast Shake
300ml Almond Milk
2 handfuls of frozen or fresh Mango (or Mango within a Tropical Fruits Mix)
A sprinkle of Desiccated Coconut
A slice of lime
Pop everything other than the lime in a blender. Squeeze the juice from the lime over once everything has been mixed; and enjoy!
So there you have it: ten brilliantly simple Breakfast Shake recipes from Renna that can be made with common ingredients from your local greengrocers or supermarket. No matter what lies ahead in your day, you can start it the right way and add a little pizazz to your usual Breakfast Shake. You know what they say – variety is the spice of life. Why not mix things up even more, make your own recipes and send them in to us? There’s not just different fruits, nuts and seed to play with, but there’s different flavours of breakfast shake and lots of different milk alternatives to try, so give them all a go.
The Nutribuddy team love to hear how you enjoy yours so if you think you’re on to a winner with a new formulation you just adore, let us know… and we’ll try it out too!
Staying on top form means maintaining healthy movement. When it’s cold & dark, this is harder than ever, so here’s our five top tips for
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