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.
- 1 Cup almond milk
- 1 Cup oat milk
- 2 tbs Milk/Water Kefir
- 1/2 tbs raw butter/ghee
- 1/2 tbs Coconut oil out side Hong Kong use this one
- 1 raw egg (optional)
- 30 drops sea buckthorn oil
- 1tsp walnut oil
- 1 banana r 1/2 avocado (or avocado oil
- 1tsp maple syrup (optional)
- 1/2tsp Cinnamon
- Everything in a high speed blender- add ice if desired.
- Blend until smooth and creamy.
Loula Natural https://loulanatural.com/
now you have see what is in it, you can see how wonderfully filling it is!
Here are some of my other smoothie recipes
Chocolate egg smoothie
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.
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.
- 1 cup of Oat Milk
- 2 tbs Kefir (I Like the taste of dairy kefir in this but you could use Almond milk kefir too or yoghurt)
- 2 tbs Apple Sauce (see above)
- 2 tbs ground almond (almond meal)
- 1tbs nut butter
- 1tbs cultured/raw butter
- 1/2 tbs coconut oil
- 1 tbs coconut ginger sugar (can also use 1 tbs coconut sugar and 1/2 tsp powdered ginger or grated fresh ginger root)
- 1-2 tbs chia seeds
- 1/2 tsp cinnamon
- Add all to your blender blend and consume away from the kids- or they will drink it all!!
Loula Natural https://loulanatural.com/
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
If like me (and my kids) you are Dairy Intolerant you have probably looked at the alternatives. I make Raw Almond milk too, I also make Dairy, water and other milk Kefirs and Kombucha. These have made a massive difference to my digestive health. I also cook and bake with Gluten free flour mixes and am inspired to make my own. I make almond flour, so now I fancy mixing it with oat flour (I am sick of using potato and tapioca).
I am using Raw Oat groats to make my milk. Here’s what they contain
You have to soak the groats first overnight or at least 8 hours. I use Raw groats to get the most nutrition and I soak them in filtered water.
When the Groats are ready I strain them, discarding the water, and then put them in a blender with the water
I use the same ratio that I use for my Raw Almond Milk
1 cup Oat Groats: 3 cups of filtered water
1 cup of Soaked Oat Groats
3 Cups Filtered Water
a pinch of salt
(I have been using Pink Himalayan rock salt but also like sea salt)
2 drops vanilla essence
(I use a couple of drops of the Medicine Flowers one but you could add a capful of regular essence)
1-2 Medjool Dates (Optional)
I blend then pulse and blend to make sure I get as much out of the oat groats as possible. I then strain through a nut/soup bag to get a smoother consistency. I then dry the ground oats in the dehydrator or the lowest setting in the oven (or just fan if you can).
The Oat milk goes in the fridge ready to make Chia porridge, Oat Milk Kefir or Iced coffee
This takes quite a bit of prep, but when its made its awesome! I have been making Mocha concentrate. You can keep it in the fridge so you just pour it out straight into the glass 50/50 with milk. Add ice and go. I am not the biggest coffee fan, but ever since I got pregnant with my son I crave it. Less now he’s born but I still fancy it now and then. It makes me feel really weird so I can only have decaffeinated This is a good link to describe different ways of making coffee decaffeinated- http://goaskalice.columbia.edu/decaffeinated-coffee-safe-drink I use the ‘naturally decaffeinated’ coffee for mine and raw cacao powder for the chocolate. I also added some coconut sugar and vanilla essence just to take the edge off (can you tell I don’t really like coffee!!). It can be made straight with coffee to your own taste
to a litre water ( to adjust to make more/less)
50g Cacao powder
2 tbs Coconut sugar (optional)
1/4 tsp Vanilla Essence (optional I also like Hazelnut Essence)
Put coffee, sugar and cacao in a large glass bowl. Pour over water and stir. Leave to sit for at least 8 hours, stirring from time to time. Pour into sieve through a muslin cloth (at the very least a coffee filter or paper towel) Allow to sit through strainer for another 15-20 mins. Use a spoon to press last water through. Add vanilla essence. Put into a container to refrigerate.
When you want to use it use milk (Coconut,Oat or almond are delicious) 50/50 mix in the glass, add ice and enjoy with some beetroot brownies…
Pumpkin Pie Smoothie
We have a protein shake every morning with our breakfast. I used to use a pumpkin seed protein mostly because its unflavoured and I am not a huge whey protein fan. Nowadays we just just nuts and seeds in our quest to eat as close to nature as possible. This Pumpkin smoothie is great tasting but also really filling and satisfying.
Both of my kids have had morning smoothies from around 6 months (although I kept them nut free for the first year). My eldest would have porridge and it was not keeping her full up till lunch. I was adding ground almonds and berries when she was one however she would still be looking for food an hour after. Since I was already having a smoothie myself I started giving her some. She’s had one every morning since! Now my youngest is also not complete in the morning without his smoothie!
Breakfast= smoothie then muesli then apple!
Check out all my other breakfast recipes here
I love pumpkin. I love it in soup, pie, roasted, chipped and puréed. I found organic canned pumpkin but also prefer making my own pumpkin puree. This is a twist on our regular morning smoothie and my kids and I think its delicious. The hubby is going along with it but he has issues with using veggies in sweet mode (he eats my beetroot brownies alright though!!)
2 cups of oat milk/Almond Milk
1/3 cup of organic pumpkin puree
1 banana (I keep mine in the fridge- but a frozen one would be nice too)
1 tbs peanut butter (or other nut butters- optional)
2 scoops protein powder/almond meal/ground flax/ground seed mix (30g protein- optional)
Tsp Pumpkin Spice powder (to taste so add more or less)
Vanilla (essence, pod or paste)
1 tsp maple sugar (coconut nectar, maple syrup- optional)
1 tbs coconut oil/ghee/butter
you can also add 2 tbs kefir (dairy or water) for a probiotic kick
Whizzzzz up. This serves 3 glasses.
Delicious- I also love sequins!!
Other pumpkin recipes;
Homemade Pumpkin Puree
Baked Pumpkin Donuts
Immune boosting pumpkin pie spice