HOW TO MAKE A THICK AND CREAMY HEALTHY SMOOTHIE + VEGAN RECIPE

There is a time and place for watery smoothies – like when you have been for a long run and you really need to re-hydrate!

But mostly, I like my smoothies to be lovely, thick and creamy.

And healthy! They must be healthy!

“What About You?”

If so, keep on reading for my tricks for the perfect thick, delicious (and healthy) smoothie


How To Make a Thick and Creamy Healthy Smoothie

Tip 1 : Avocado- Really?! Yes

I know it might sound odd- but the addition of avocado in a smoothie is amazing. It adds a beautiful thick and creamy texture like nothing else! I particularly love to use avocado when I am making a chocolate smoothie.

It is absolutely divine. (Trust me- try it and you won’t regret it)


Tip 2 : Frozen Banana or Mango

The creaminess and sweetness of frozen banana and mango is perfection for a thick and creamy smoothie.

It is also a great healthy way to hit a sweet spot without artificial sugars.

Quick tip: Make sure you remove the skin and seed before freezing.


Tip 3 : Tao Nutrition Natural Vegan Protein Powder

Tao Nutrition Natural Vegan Protein Powder is a must to any smoothie. It adds nutrients, taste and texture in just one scoop!

Plus- the protein used is digested at a slower rate, which means it promotes satiety, helping you feel fuller for longer.  Tao Nutrition is a great and convenient way to boost your health and wellness goals.


Tip 4: Go Slow on the H20

If your blender can handle it- less water will naturally make your smoothie thicker. Vary the amounts of water you use until you find your favorite consistency.


Tip 5: Ice

Ice is a great calorie free way to make your smoothie appear thicker.


Tip 6: Extra’s

Do you have chia seeds in the cupboard or ground flax seeds in the fridge? Add a spoonful to your smoothie. These naturally ‘thicken up’ when exposed to liqued and make a lovely thick, creamy and healthy addition to your smoothie.


Thick and Creamy Smoothie Recipe Time

Thick and Creamy Chocolate Protein Smoothie

 Ingredients:

2 Frozen Bananas

1/2 Avocado

1 scoop of Tao Nutrition Natural Vegan Protein Powder – Chocolate

1 Tablespoon Chia Seeds

1 Cup Water

Optional : 2 Medjool Dates for those who love it extra sweet

Optional : 1 Handful Baby Spinach Leaves for an extra nutrient kick

Optional : 1 1 Tablespoon Cacao for the chocoholics!

Optional : 1/2 Handful of Ice

How To:

Blend and Enjoy!

Look how thick it is!

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Bianca. xx

TAO NUTRITION DATE AND CARROT LOAF-CAKE

An incredibly healthy carrot loaf-cake from the wonderful ‘Plant Based Munchies blog’. This loaf is free of nuts, dairy, eggs, and sugar. And more than that, it is packed with vegies, protein, spices and high in vitamin C. This is a lovely naturally sweet and soft carrot loaf.

Ingredients:

2 cups whole wheat flour

1 teaspoon baking powder

1 teaspoon baking soda

2 tablespoons Tao nutrition protein powder

1/4 teaspoon salt

1 1/4 cups water

1 cup fresh medjool dates, chopped

1 cup raisins

1 teaspoon cinnamon

1 teaspoon ground ginger

1/2 teaspoon ground cloves

3/4 cup carrot, grated

1/3 cup frozen orange juice concentrate, thawed

2 tablespoons of coconut oil

 

How to:

Mix together the flour, baking powder, baking soda, protein powder and salt and set aside.

Combine the water, dates, coconut oil and spices in a small saucepan. Bring to the boil, reduce heat and gently simmer for 5 minutes. Puree with a stick blender.

Place the shredded carrots in a large bowl and pour the hot water mixture, and allow to cool. Add the orange juice concentrate to the carrot mixture and mix well. Add the dry ingredients to the wet ingredients and stir well to combine.

Pour the batter into a lined loaf tin. Bake at 180 deg C for 45 minutes, or until a skewer inserted in the centre comes out clean.

A special thanks to Plant Based Munchies for this recipe.  And a special thanks to Tao Nutrition fan Adam for the great loaf picture!

 

Make this delicious recipe for your whole family- they will love it! Shop online for Tao Nutrition here: http://www.taonutrition.com.au/#cart

RAW MANGO PROTEIN CAKE RECIPE

I was inspired by my friend,  Food Blogger Andrea, to make a raw mango cake.

The results was delicious….

I wanted to share my version of her wonderful recipe with you

This cake is high in protein

The base is full of health promoting seeds

You don’t need an oven – and washing up is minimal – WIN

Ingredients
For the base:
  1. 1 cup pumpkin seeds
  2. 1 ½ cups of sunflower seeds
  3. 1 scoop Tao Nutrition Vanilla
  4. 1 tbsp rice malt syrup
  5. 2 tbsp melted coconut oil
  6. 8 Medjool dates (discard the seeds!)
    For the topping:
  7. The flesh of 2 mangos (fresh or frozen)
  8. 400ml coconut cream
  9. 2 scoops of Tao Nutrition Vanilla Protein Powder teaspoon of vanilla bean paste
    How to:

    To make the base, blend all of the ingredients in a food processor until all the ingredients are well combined and sticky

    Place a sheet of baking paper in a large round baking cake pan. Empty the mixture into the pan and flatten out the mixture with a spatula to create a flat base. Place this in the freezer.

    Now for the topping. Blend the mango, coconut cream and Tao Nutrition Vanilla protein powder in a food processor until it forms a puree.

    Simply pour the topping mixture on top of the base layer, smooth it out and place in freezer. Leave it for about 5 hours.

That’s it – and you have an amazing special treat to serve.

(Thanks for the inspiration food blogger Andrea!)

 

I will be sharing this particular cake with my lovely friends who have traveled all the way from Wollongong, NSW to the Sunshine Coast QLD!

Enjoy! Bianca. xx

LIFE SKILLS & KIDS – YOUR HOW TO GUIDE

So answer this question honestly!
How many of you do most things for your children like making their beds, lunchbox, all the household chores ect???
If you answered yes then now ask yourself this question. Why?

Up until this year i would run around the house doing every job, bending over backwards to do things for my children because i saw it as my responsibility. That was until i realized while i was doing this i was not only exhausting myself but depriving my children of the essential skills they need to be taught by me to function as a capable human being which was what my actual responsibility as a mother was.

I have started teaching my girls to make their own lunches which is not only great because i no longer have to ask them what they want and don’t want and then get frustrated when their lunchboxes would come home with food still in them because what i packed they didn’t want ect. Its helping the girls to be responsible for making the right amount of food for the day and understand organization and meal preparation.

So that when they grow older and go into jobs or further study they are well prepared instead of getting use to mum doing it and then all of a sudden they dont have that and then they begin to buy lunches which we know is not a great habit to get into.

Another great thing we have been doing in the home lately is allowing the kids to make dinner on particular nights of the week. This is another skill i think is even more important…. cooking.

We put our kids into swimming lessons these days around 6mths old because we see the importance of swimming as a life skill but yet we don’t see teaching them to cook as a vital skill. Why????

This will just set our young adults up for a processed and fast food lifestyle. I have noticed when the children make the dinner themselves they appreciate it more and are more inclined to eat it. My step children stay with us on a nearly full time basis and it shocked me when i realized that a 11 year old and a 8 year old could not make toast or a sandwich. They now make their lunches the night before, make their own breakfast and cook dinner one night a week.

I love seeing how capable these children are and it makes me super proud to be their mother and mother figure.

It really makes me think what else i have been neglecting to guide and teach my children which is important to their upbringing.

Our children will only be as capable as we allow them.

Jessika :)

CHRISTMAS PUDDINGS WITH PROTEIN

Going to Christmas Parties and BBQ’s A Plenty?

 

Bring THESE and friends will LOVE you FOREVER!

 

Christmas Puddings with Protein

 

“These Cute Christmas Protein Puddings are amazing!”

 

Gluten Free        –              Dairy Free           –              Vegan Friendly                  –              Quick and Easy

High in Healthy Protein                                  Great Healthy Snack

#PureHealth                      #DeliciousANDnutritious              #GoodforYourLipsandYourHips

 

“The Perfect Treat for ‘Bring a Plate’ Parties!”

Only 7 Ingredients – Minimal Washing Up

 

Ingredients:
  1. Medjool Dates (pitted – I used 2 cups)
  2. Chia seeds (I used 2 table spoons)
  3. Tao Nutrition (I used 2 scoops)
  4. Cacao (I used 1/3 cup)
  5. Pumpkin Seeds (I used 1 cup)
  6. Coconut Oil (I used 1/3 cup)
  7. Finely shredded coconut to coat at the end.

That’s it!

 

How To:

Soak pitted medjool dates in boiling water for 10 minutes.

Add the dried ingredients into your food processes or mix until well combined and broken into small pieces.

One by one, add the dates (not the water) to the mix.

The mix is ready when it sticks together when pressed between two fingers. If the mixture is too dry, simply add some of the water from the soaked dates. If too wet, add some more Tao Nutrition until you reach your ideal consistency.

When you are ready, take a small clump of mixture and roll it into a ball with your hands. Flatten the ball slightly with the palm of your hands and shape into little puddings.

HINT: If the mixture sticks to your hands, simply add a small amount of coconut oil to your hands after every few balls.
HINT: If you have little helpers on hand- ask them to help with the rolling or coating!

“Great Fun for Kids to Get Involved too!”

 

 

Once finished shaping the puddings, coat them in desiccated coconut or if you are going to a party full of superfood lovers why not lightly dust them with macca (like I have in this photo), cocao or carob.

“To finish- top each pudding with two goji berries- and wallah! Healthy Christmas puddings that taste DIVINE. Your puddings will be the first to go- Guaranteed!”

 

Why are these so good for you?

√ High in Healthy Protein

√ High in Micro Nutrients

√ Gluten Free

√ Dairy Free

√ Natural

√ No Artificial Sugar, Colours or Preservatives

√ Minimal washing up! :)

 

What do I use dates in this recipe?

Naturally sweet, these tasty little delights are nature’s way of showing the healthy can be unbelievably delicious.

Why do I use Tao Nutrition in this recipe?

I believe Tao Nutrition is the best Natural Protein Powder ever created. It is a big claim I know, but I made Tao Nutrition so I know there is nothing out there like it. Full of amazing healthy proteins, greens and superfoods in a delicious combination!

Why do I use Chia Seeds in this recipe?
I LOVE chia seeds for heart health, essential omega 3s, fibre, protein and anti-oxidants. They are amazing little powerful seeds that you can also use as an egg replacer when baking!

 

 

“Enjoy those Christmas parties!”

 

Bianca.   xx

A NEW TAO NUTRITION AMBASSADOR – EXPERIENCED PERSONAL TRAINER AND FOUNDER OF RIGHT BALANCE PT

Sean Turnbull, 28
Melbourne, VIC

 

 

 

Sean is a Personal Trainer and Founder of Right Balance PT.

He has been a Personal Trainer for over 5 years and has a passion for making a difference to people’s lives through being healthy, active and challenged.

His personal ethos is to maintain a balanced physical and mental well-being, which includes exercise, wholefoods, and a supportive network of like-minded people.

 

Sean runs an Outdoor Boot Camp, and provides Personal Training across Melbourne.

He also provides nutritional guidance and personalised exercise programs for anyone looking to lose weight, tone up, recover from an injury, or reach their potential. In his down time he loves challenging himself with bodyweight exercises that improve his mobility and playing with his two fur babies, Buddy and Hank.

We connected with Sean when we discovered his passion to inspire health in his community. And when he shared his view of natural and high quality fuel for best health… well, we wanted to find out more…

Read on to discover this Melbourne based and accomplished Personal Trainer

 


 

 

What makes me happy:

My lovely and supportive partner Belinda, family and friends, and my two gorgeous fur babies.

 

A typical mid-week and weekend day in the life of me is:

Working on new and fun ways to help people further their fitness goals, and taking time to relax and enjoy what I’ve accomplished thus far.

 

The best advice I have ever been given is:

You have to be selfish sometimes. Doing things for everyone else to make them happy can be draining.
Work on what makes you happy and you will be a better person for it and be able to help people out more as you have a more positive attitude towards things when you make more time for YOU.

My top 3 health and wellness tips are:

1. Get some sleep

Trying to function on no sleep is hard enough but one of the other effects of having bad sleeping patterns is you don’t have adequate time to heal and rest your body. This will inhibit your muscle recovery and increase stress hormones, not a good mix!

2. Eat real food

Where possible, make sure you are getting all your nutrients from a diet of wholefoods – avoid processed and packaged foods. Support your local community and buy local you can trust, or enjoy the rewarding satisfaction of growing your own vegetables. If you are time poor like most people, a vegan, plant-based supplement like Tao Nutrition is a great alternative when you are on the go.

3. Fat Loss, not Weight loss

Too many people out there are all about weight loss and are unaware that the term ‘weight’ includes total body weight, which is made up of body organs, bone, muscle, water and fat.
when we are aiming to tone up we are trying to reduce the amount of excess fat on our bodies and  increase the lean muscle.

 

 

 

My favourite way to be active is, and I do this how many times a week:

I love playing beach volleyball! It is such a fast and energetic sport and you utilise all of your main muscle groups. I play 1-2 times per week and love every minute of it!

 

My most memorable achievement to date is:

Meeting a woman that was totally defeated by her struggle with her weight.
When we met she barely made eye contact and was very soft spoken. After 7 months of intense work she had lost 40kg and seemed to be a whole new person! Walking with confident strides with her chest up and eyes forward, talking to everyone who met her gaze. Every time I think back to that I feel a huge swell of pride.

 

Why I started to use Tao Nutrition:

I was using other brands that were making me feel sick and bloated, then my partner suggested Tao and I’ll never go back. I trust the brand, and trust it enough to recommend it to my clients as a way of promoting a more plant-based and cleaner diet.

Why I recommend Tao Nutrition to others:

Tao works for me aside from it tasting great, It enables  me  to practice what I preach.
I’m all about full food diets however when I don’t have the time to cook a nice healthy shake with all natural ingredients is my go-to.

How I use Tao Nutrition in daily life:

If I’m time poor in the morning it is good for a nutritious breakfast on the run. Other than that it makes up my in-between meal snack to keep me firing for longer.

 

My go-to meals and snacks when I am super busy are:

I’ll grab a handful of nuts, have a piece of fruit or have a delightful shake. Couldn’t ever say no to a simple strawberry shake with Tao Nutrition powder, almond milk and a handful of strawberries.

 

Inspired by Sean’s story? Recover like him with Tao Nutrition

Want to train with him? Click on his logo below:

 

 

 

Tao Nutrition Review and VIP Profile by Sean Turnball