The Ultimate Fat Smoothie

Ultimate Fat Smoothie Loula Natural fb

How can I get fats into my diet?

You probably know by now, how much I love fats! They are great for reducing chronic inflammation, boost your immune system, change your body shape, balance blood sugar levels and even balance hormone levels. I am looking to lose weight for life and fats have been integral to my success. Especially great for kids- I have been looking at ways to also maximise their intake too. The three of us shared this recipe.

The other morning I woke up starving! I also really craved a smoothie. I haven’t been drinking smoothies recently as I went off them a couple of weeks ago. I think it has something to do with the fact that since I have gone off grains (for my trademark 80% of the time!) I have not been half as hungry as before. I decided to have a smoothie and created this one with as many fats in it as possible. I cannot describe how satisfied I felt after this! At lunch I had a salad with pomello and shrimps and scallops and I was still satisfied until dinner- with my blood sugar levels for the past 15 years that is practically unheard of.

Here is what I did;

Ultimate Fat Smoothie
A smoothie designed to get a wide range of fats into your daily diet. Delicious too! Includes kefir to maximise absorption of the fats.
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  1. 1 Cup almond milk
  2. 1 Cup oat milk
  3. 2 tbs Milk/Water Kefir
  4. 1/2 tbs raw butter/ghee
  5. 1/2 tbs Coconut oil out side Hong Kong use this one
  6. 1 raw egg (optional)
  7. 30 drops sea buckthorn oil
  8. 1tsp walnut oil
  9. 1 banana r 1/2 avocado (or avocado oil
  10. 1tsp maple syrup (optional)
  11. 1/2tsp Cinnamon
  1. Everything in a high speed blender- add ice if desired.
  2. Blend until smooth and creamy.
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now you have see what is in it, you can see how wonderfully filling it is!

Here are some of my other smoothie recipes

Morning Smoothie

Bullet-proof smoothie

Pumpkin Smoothie

Chocolate egg smoothie

Choco-coco Milkshake

Breakfast in a glass

Apple Pie Smoothie

Here are some other inspiring drinks on my pinterest board
Follow Loula Natural’s board drinks on Pinterest.

Ultimate Fat Smoothie Loula Natural pin

Orange Peel Powder

Orange Peel Powder Loula Natural

Orange Peel Powder

I love keeping orange, mandarin and tangerine peels. I dry them in the dehydrator and I blitz them in my blender to powder. As a natural Vitamin C supplement the peel has numerous benefits. Organic oranges are ideal as oranges do get sprayed and retain a high amount of pesticides. However Organic oranges are hard to come by in Hong Kong so I first soak my peels in a kombucha and water solution to help remove the waxes and chemical residues. 

The Limonene and flavonoids found in orange peel (also grapefruit, lemons and limes) have been seen to have some anti-carcinogenic properties. Especially in Breast and colon cancer cases. The limonene oils may inhibit cancer cell growth. Studies have shown that limonin and limonene can start the enzyme activity  an important detoxifying enzyme called of glutathione S-transferase. This helps as an antioxidant and anti-inflammatory which blocks the need of the cell to mutate to protect itself. The citric acid in the peel also plays a key role in this.

Orange peels are a natural source of pectin, a natural fiber which may decrease the rise in blood sugar after a meal. Thus being of some benefit to pre and type 2 diabetes. Pectin is also a pre-biotic- helpfully feeding and balancing our bacteria friends so necessary to the body (see Culture Your Life which is all about the benefits of bacteria).

This gives orange peel has antiseptic, bactericidal, and fungicidal properties by helping out the bacterial environment. D-limonene may also be helpful in dissolving kidney stones and  beneficial in eliminating any kidney or urinary tract infections. Especially when the peels have been slightly fermented by the Kombucha in the soaking process. The Kombucha not only removes the chemical residues it may also begin the digestive process by increasing the bioavailability of the nutrients in the peel.

The natural properties in orange peel have also been seen to helpful in lowering cholesterol.

“In a May 2004 “Journal of Agricultural and Food Chemistry” article, Canadian researchers and the United States Department of Agriculture reported that isolated compounds from orange and tangerine peels showed promise as a natural alternative for reducing LDL cholesterol without the side effects of mainstream cholesterol drugs.” (source)

They may also help with heartburn. According to a 2007 Alternative Medicine Review article by Jidong Sun, Ph.D., Sun notes that an active ingredient found in the orange peel, d-limonene, possesses the ability to neutralize gastric acid and support normal peristalsis. (source)

 This great powder is so easy to make and I add it to so many things!

Orange peel powder can be added to;

Homemade chocolate (and hot chocolate or chocolate milkshakes)

Homemade fudge

Drinks (it is nice in fizzy water but also in Gin and Tonic!)

Baked Goods like Shortbread, Coconut Cookies, Carrot Cake

Salad Dressings

Jams and Spreads (especially chocolate spreads)

Sprinkled on ice-cream

Homemade Cosmetics (like scrubs and body butters)

Granola, MuesliChia porridge or Bircher Chia



Teas and coffee



Homemade Cleaners

Orange Peel Powder
A great way to get some vitamin c into your diet. Also a great anti-oxidant and anti-inflammatory ingredient that can be added to homemade cosmetics, chocolate, drinks, baked goods, muesli, teas, kefir and kombucha. The possibilities are endless!
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  1. Orange peel
  2. Kombucha/apple cider vinegar
  3. water
  1. Soak your orange, mandarin, tangerine or other citrus peel in a solution of water and Kombucha (use about 1 tbs kt to 500mls water)
  2. Use a dehydrator (at 100F) or oven at the lowest setting and dry your peel until it is hard and completely dry.
  3. When your peel is completely dry put in a high speed blender and blitz until powder.
  4. Add to fizzy water and drink otherwise it can be added to; chocolate, drinks, baked good, use it to flavour Kefir, kombucha or add it to teas, stocks and smoothies! Why not use in your homemade cosmetics!
  1. so easy- give it a go- you were only going to throw the peel away anyway!
  2. Another good way to use the peel is to add it to bath water
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Here is an image to pin/share to remember!

Orange peel powder instructions Loula natural

 Here are my recipes to use it;


D-Limonene: Safety and Clinical Applications

Health Properties of Orange Peel | LIVESTRONG.COM

Cancer Chemoprevention by Citrus Pulp and Juices Containing High Amounts of β-Cryptoxanthin and Hesperidin

Functional Foods: Biochemical and Processing Aspects – Google Books (Pg 160)

Orange Peel Powder Loula Natural Pin

Apple Pie-Smoothie

Apple Pie Smoothie Loula Natural fb 

I am such a massive fan of apples. They are great for digestion, the fibre feeds bacteria and helps to regulate blood sugar levels, the acids in apples also help liver detoxification and digestive healing. The peels are also packed with nutrients like antioxidants! It’s no wonder they have the ‘apple a day keeps the doctor away’.

I am glad my kids love them too as we often have apple slices with nut butter as snacks (cut the apple into disks without coring and they even make good ‘sandwiches’!). You can make apple sauce with peels on or off- I then use my peels to make apple cider vinegar or in my stock pot so every bit of goodness is used

Whenever I see reduced apples I buy them up and put them in the slowcooker (I have this one) to make slow cooked apple sauce. This goes in the fridge to make apple Kefir, apple muffins, and in our Chia Porrige, Pork chops, sauerkraut and now my apple pie smoothie.

Apple Pie Smoothie
A delicious smoothie packed with a punch of nurients. Great for breakfast or a snack. Really nice for kids and breastfeeding mothers.
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  1. 1 cup of Oat Milk
  2. 2 tbs Kefir (I Like the taste of dairy kefir in this but you could use Almond milk kefir too or yoghurt)
  3. 2 tbs Apple Sauce (see above)
  4. 2 tbs ground almond (almond meal)
  5. 1tbs nut butter
  6. 1tbs cultured/raw butter
  7. 1/2 tbs coconut oil
  8. 1 tbs coconut ginger sugar (can also use 1 tbs coconut sugar and 1/2 tsp powdered ginger or grated fresh ginger root)
  9. 1-2 tbs chia seeds
  10. 1/2 tsp cinnamon
  1. Add all to your blender blend and consume away from the kids- or they will drink it all!!
Loula Natural
Here are some other Apple Pie recipes from bloggers I love;

Apple Pie Smoothie from Good Girl Gone Green

Apple Pie Smoothie from Green Thickies

Apple Pie Ice-cream from Thank Your Body

Apple Pie Smoothie Loula Natural

Bulletproof Smoothie


I am not a huge coffee fan. I LOVE the smell of it but I do not crave it. I do love smoothies in the morning though. I prefer to drink breakfast most days! I also am constantly looking to increase nutrients! This morning I fancied trying a mix of the bulletproof coffee I have been hearing about forever, but doing it my way. Man was this tasty! Completely sugar free, this tasted great and the mix of banana, chocolate and coffee with the smooth coconut oil and butter was great and adding the chia just helps me to feel fuller for longer!

Bullet Proof Smoothie
A spin on my morning smoothie- an maybe your morning coffee!
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  1. 1tbs Coconut oil
  2. 1tbs Raw/Cutured butter
  3. 1 expresso
  4. 1 banana/avocado
  5. 1 cup Oat/Almond/Coconut milk
  6. 1/2 tbs raw cacao
  7. 1tbs chia
  8. 1tbs dairy/almond milk kefir
  1. Add all the ingredients to a blender.
  2. whizz till blended
Loula Natural
bulletproof coffee Loula Natural pin

Here are some other bulletproof coffee recipes;

Healthy Living How To; Bulletproof coffee (a milk free version)

Cheerfully Imperfect: Adding Gelatin for a gummie bulletproof snack

Girl meets nourishment; Super coffee

Stupid Easy Paleo; Can Coffee Improve health?

Butter Believer; Better than Bulletproof coffee

The HEalthy Home Economist; A Visual view of caffeine

What is for Breakfast?

What is for breakfast?

what is for breakfast Loula Natural

A question I get asked EVERYDAY!!! Here is a run down of the options in my house!!

First we start the day, our amuse bouche if you like! with my Apple Cider Vinegar Yummy Wake up Drink (make your own Apple Peel Cider Vinegar here)

Apple Cider Vinegar, raw honey and cinnamon drink

Then we move on to the starter- the smoothie

We normally have one of these or a combination! I either use Almond/Oat or my Hazelnut Cashew milk and always some Kefir. I then try to pack it with as nay nutrients as possible. banana/avocado, nuts, seeds, chia, berries or cacao, coconut oil/butter, gelatin and then I may add milk thistle, Maca, bee Pollen, for added benefits. I thin may sweeten it with maple syrup or raw honey to kick start my metabolism (from Matt Stone’s book Eat for Heat)

Breakfast in a Glass Loula Natural

Breakfast in a glass

Morning Smoothie

Apple Pie Smoothie

Pumpkin Smoothie

Choco-Coco Milkshake

Cocoberry Milkshake

Watermelon Cooler

Chia Porridge Loula Natural

Then is the kids are having a Cereal day it will be either Chia Porridge, Bircher Chia, Grain Free Granola, Chocolate orange grain free granolahomemade muesli or Buckwheaties with fresh fruit. 

I usually have a choice of milks;

Hazelnut and Cashew Raw Milk Loula Natural



Hazelnut and Cashew 


If we want something hot we may have pancakes;

weekend pancakes

Weekend Pancakes

Blender Pancakes

Almond milk Kefir Pancakes

I serve these with;

Raw Mango Jam
Raw Mango Jam

Coconut Yoghurt

Lemon, Orange and Ginger Curd

Raw Mango Jam

Apricot Kernel Chocolate Butter

Eggs on toast (i Like my eggs poached or scrambled with bacon or smoked salmon and avocado. Sometimes Cheese on toast just hits the spot!

Greens, Eggs and Ham

pumpkin bread

Pumpkin bread

Soda Bread

Quinoa Flatbreads

Banana and Flax Crackers

Otherwise if we fancy pastries we will have

pumpkin donuts

Blueberry muffins

Pumpkin Donuts

Almond Kefir Banana Muffin

Carrot Cake bites with Kefir Cheese Frosting

Banana Mocha Muffins

But do you know what- sometimes all I want is Chocolate!

Homemade Raw Chocolate using coconut oil Loula Natural

What is for breakfast Loula Natural fb What is for Breakfast Loula NAtural Pin