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Green Gut Support Smoothie

180 nutrition gut loving green smoothie

Angela: This smoothie is full of goodness to help support a healthy gut. Pure L-Glutamine is good for maintaining and healing the gut lining. All the ingredients are gluten free and gentle on your digestive system.

Ingredients

Method

  • Blend all ingredients together and enjoy
  • Serves 1

Big thanks to Naturopath Lynda Griparic for the recipe.

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Mouth Watering Grain Free Pizza

Gluten Free Paleo Pizza

Lynda: Going grain and gluten free does not mean that you need to avoid pizza. Well not in my world. This delicious recipe is guilt free, packed full of nutrients and is without grain or gluten so easy on your digestive system. Once you get the hang of making the base it is quite simple to put together and makes the kitchen smell amazing. Give it a try. Please note that you may need a knife and fork as the base is not as firm as gluten based pizzas.

Ingredients for Base

  • 1/2 cauliflower head
  • 1/2 cup ground almonds (or 2 scoops of 180 Nutrition Vegan Coconut)
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp baking powder
  • 1 tbsp dried oregano
  • 3 organic eggs
  • 1 tsp himalayan salt
  • 1 tsp cracked black pepper
  • 2 tsp turmeric powder
  • 1 tsp cumin powder (optional)

Method for Base

  1. Pre-heat oven to 200 degrees.
  2. Chop Cauliflower into big chunks. Steam until soft.
  3. Place Cauli into a cheesecloth or almond milk bag and squeeze liquid out of the cauli.
  4. Place cauliflower and remainder of ingredients into a large bowel and mix well.
  5. Line a baking tray with baking paper and spread base mixture. Medium thickness.
  6. Bake at 200 degrees for 15-20 minutes.
  7. Remove from oven and allow to cool.

Ingredients for Sauce

  • 1/2 cup sundried tomato
  • 1 tsp fresh or dried rosemary
  • 1/2 cup olive oil

Method for Sauce

  1. Blend all ingredients together and spread thinly onto base of pizza.

Ingredients for Topping

You can alter the toppings to suite your taste. Get Creative :)

  • 5 Gluten Free Sausages, sliced (I often use the brand Nonna’s)
  • 2 tbsp sliced pancetta or gluten free bacon (optional)
  • 1/2 Red Capsicum, sliced
  • 1/2 cup Mushrooms, sliced
  • 1/4 cup Goats cheese fetta, Renin free
  • 1/2 Brown Onion, sliced
  • 1 tsp Himalayan salt
  • 1 tsp Cracked black pepper
  • 1 tbsp Dried or Fresh Oregano
  • 1 tbsp Coconut oil (ghee or butter)

Method for Topping

  1. Pan fry sliced sausage and onion in coconut oil for 2 minutes until slightly brown.
  2. Spread sausage, onion and remaining vegetables as you wish on top of the sauce.
  3. Sprinkle with salt, pepper and oregano.
  4. Bake for 15-20 minutes at 200 degrees.
  5. Enjoy thoroughly.

Serves 8-10 or 4 hungry folk

Big thanks to Naturopath Lynda Griparic for the recipe.

Order 180 for your recipes here

Healthy Gluten Free, Protein & Fibre Rich Pancakes

healthy gluten free high protein pancake

Stu: With a few simple tweaks, you can make a healthy version of the commonly sweet pancake in no time at all! The benefits of this are fantastic. You’ll be eating nutrient rich food that keeps you fuller for longer and will kill those hunger pangs and cravings.

You will not spike your blood sugar levels either allowing you to burn off those fat stores if needed and giving you much more stable energy… Bonus!

This is a simple breakfast to make (and be creative with) which will set you up for the day, enjoy.

Ingredients - Makes 5-6 pancakes

  • 2 scoops 180 Natural Protein Superfood (vegan or original)
  • ½ cup coconut flour
  • 4 organic eggs
  • ½ cup coconut milk (no added sugar)
  • ½ tsp bicarb soda
  • 2 tbsp coconut oil

Taste great topped with, nut butter, tahini, butter or berries.

Method

Blend all ingredients except coconut oil together using a hand held blender or whisk. You may need to add more coconut milk if mixture is too thick.

Heat small amount of coconut oil in a small-medium frying pan. Place 2-3 tablespoons of the pancake mixture into pan. Use back of the spoon to spread mixture evenly at the bottom of the pan. Do not make the pancakes too thick as it will not cook evenly.

Cook on medium heat for approx 2 minutes each side. Makes 5-6 pancakes.

Big thanks to Naturopath Lynda Griparic for the breakfast recipe.

click here – For Healthy Recipes

Healthy Chocolate Pecan Brownie

Angela: These healthy chocolate pecan brownies are the perfect snack to take to bbq’s or parties where all your friends can admire your raw healthy culinary skills! Or you can simply cut them up into small slices and keep in the freezer and eat when needing a fix.

Just to note though, these do contain some dates and rice malt, so even though this a healthy dessert, it doesn’t give you license to eat the whole loaf in one sitting :) Enjoy…

Ingredients

Chocolate Icing

  • 1/4 cup of coconut oil
  • 2 heaped tbsp of cacao powder
  • 2 tbsp of warm water
  • 2 tbsp of rice malt

Method

Base: Drain dates. Process all ingredients in a food processor until moist, sticky and crumbly.

Chocolate Topping: Place all ingredients in a food processor or blender. Blend until silky smooth. Pour over brownie.

Serves 8-10 people: Place in freezer for a minimum of two hours until set. Then impress your family and friends with this fantastic raw food dessert recipe :)

lynda griparic naturopathThis recipe is brought to you by Lynda. She is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry. Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.

If you would like to book a consultation with Lynda, CLICK HERE

fuel your body with powerful, natural and nourishing foods – click here –

5 Ways to Improve Your Gut & Understanding Microbiome

microbiome gut health

Guy: With all the years I’ve been working in the health and wellness space, there’s been one thing that has stood out over time. Yes, I believe one of the corner stones of great health is the integrity of the your gut. Not the most glamorous answer I know, but one you seriously don’t want to overlook. Some estimates say that bacteria in our gut outnumber our own human cells 10:1 in our body!

Whether you want to lose weight, recover faster from exercise, increase energy, elevate mood etc, then gut health is worth delving into and applying these simple strategies below.

Welcome to the world of ‘microbiome’. Over to Lynda…

Lynda: What is the gut “microbiome” you ask? Put simply its the trillions of microscopic bacteria that live within your gastrointestinal tract.

Why is it so important to nourish and have a wide variety of gut microbiome? There are many reasons. I have touched on some of these below:

  • A healthy, diverse microbiome protects you from harmful bacteria, fungus and viruses.
  • 90% of our the body’s serotonin is made in the gut. Serotonin is affected by the health of your microbiome and is responsible for a healthy mood, sense of calm, optimism, sleep and appetite.
  • Gut bacteria produce and respond to other chemicals that the brain uses which regulate sleep, stress and relaxation such as melatonin, dopamine, norepinephrine, acetylcholine and GABA.
  • They produce short chain fatty acids (SCFA’s) which promote weight loss, ward off inflammation, protect against colon cancer and are crucial for overall good intestinal health.
  • They improve the strength and health of your intestinal walls, prevent leaky gut and reduce inflammation by maintaining the tight junctions between the cells in the lining of these walls.
  • A balanced gut microbiome helps avoid unhealthy weight gain.
  • Helps to break down toxins and improve the absorption of nutrients from the food you eat.
  • Helps prevent or reduce nasty symptoms of autoimmune disorders such as rheumatoid arthritis, multiple sclerosis and lupus.

The following are my top 5 gut loving foods. Those that can be easily added to your daily diet…

1. Polyphenols

PolyphenolsDon’t be put off by the fancy word. Simply put, polyphenols are compounds found mostly in colourful fruits, vegetables, herbs, spices, nuts, seeds, red wine, green and black tea. Polyphenols ensure that the balance of your gut microbiome is maintained. They reduce inflammation and improve overall metabolism, especially of sugar (glucose) and fats (lipids). This enhances the quality of your health and prevents disease.

Polyphenols contain antibiotic properties and each polyphenol acts as its own prebiotic, promoting growth of healthy gut bacteria. When the cell of a bacteria breaks down it releases a toxin. Polyphenols communicate with your microbiome, reducing the growth of these toxin containing bacteria.

You can find polyphenols in the following foods and beverages:

  • Fruits: berries, apples, cherries, peach, apricot, pomegranate
  • Vegetables: red onion, spinach, broccoli, globe artichoke, cabbage, celery
  • Herbs and spices: Cloves, ginger, thyme, rosemary, cinnamon, chilli, peppermint, cumin
  • Nuts and seeds: almonds, pecans, walnuts, hazelnuts, chestnuts, flaxseeds
  • Beverages: cocoa, green, black, white tea, red wine
  • Olive oil and olives

2. Prebiotics

PrebioticsPrebiotics are generally the non digestible, plant fibers found in food. They are the foods that feed and nourish the friendly bacteria already present in your gut.

Inulin is the main prebiotic compound found in foods such as asparagus, onions, garlic, and artichokes. Other forms of prebiotics are fructo-oligosaccharides, galacto-oligosaccharides (GOS), xylo-oligosaccharides (XOS) and arabinogalactans.

Inulin and GOS have much positive research behind it and are shown to prevent bacterial imbalances in the gut, leaky gut, obesity and its complications.

Foods rich in prebiotic fiber are asparagus, leeks, onions, radishes, tomatoes, garlic, artichoke, carrots, kiwi fruit.

Resistant starch is a form of natural prebiotic that is digested by our good bacteria many hours after eating. As the name states this form of starch is resistant to digestion in the stomach and small intestine. It instead reaches the large intestine intact and goes on to feed our good bacteria. RS contain mostly unusable calories and create little or no insulin or blood glucose spikes.

Good RS sources are boiled potatoes and brown rice, that have been cooled down, cannellini beans, black beans that have been cooled down, green (unripe) bananas and plantains. I like to add 1 tsp of organic green banana flour (I use the brand Absolute Organic which is easy to find) to my smoothies or I recommend that people have 2 tbsp of an RS source for lunch or dinner to cultivate a healthy, well balanced microbiome.

3. Probiotic rich foods

probiotic rich foodsProbiotics are the living bacteria that restore and renew our microbiome. They reduce inflammation in the intestines, improve the quality of the gut and reduce absorption of toxins.

Poor bacterial balance in your gut microbiome can lead to inflammation and can affect your body composition and metabolism in various ways. Any imbalance weakens your gut barrier and leads to an increase in inflammation. Weight control and blood sugar regulation is dependent on a good balance of gut microflora.

Fermented foods, such as sauerkraut, kimchee, fermented vegetables, yoghurt and kefir are natural probiotics. They contain their own living cultures of bacteria, which nourish the healthy bacteria in your microbiome.

4. Healthy fats

healthy fatsYour cell walls are made up of fat so in order to do their jobs they need healthy fats such as nuts, nut butters (almond, cashew, macadamia), seeds, seed butters, avocado, oily fish, flaxseeds and olive oil.

Having healthy cells ensures that you are the best version of your inherited genes because whatever enters your cells affects your DNA. Unhealthy fats such as vegetable oils feed the harmful bacteria, the microbes that ignite inflammation, encourage your body to store fat and produce toxins.

Omega 3s, particularly from oily fish reduce gut inflammation and repair the mucosal cells of the digestive system. Gut mucosal cells are damaged easily because they regenerate very quickly- within a 24 hour cycle. They need a constant flow of good nutrition to support their rapid turnover and prevent damage.

5. Apple cider vinegar

apple cider vinagarYour microbiome and stomach acid stimulate your small intestine to produce the enzymes needed to break down nutrients from the food you eat. If you have an unbalanced or unhealthy microbiome or low stomach acid this important signal is not given and digestion is compromised. You will absorb less fabulous nutrients from your food and if leaky gut is present, undigested food may pass through the intestinal wall causing inflammation.

A simple way to improve your stomach acid is to use Apple Cider Vinegar. I dilute 1 tbsp of this household favourite, in water before most meals and use it as my staple vinegar whenever vinegar is called for in a recipe. Salads, slow cooking, sauces.

In a Nutshell

There is overwhelming evidence to suggest that poor food choices such as too many processed carbohydrates and unhealthy fats cause disruption in your gut microbiome. So opt for fibrous foods rich in colour, packed full of the ammunition your gut flora needs to ensure you flourish.

A simple option if you are low on time or stuck for choices would be to replace a poor meal choice, like toast & cereal etc with a high fibre 180 Natural Protein Smoothie. Simply mix it with water, a little avocado for extra healthy fats and some low GI fruit like berries which are also rich in antioxidants.

Your gut has the power, it just needs the right environment and your help. Feed it well, save yourself a motza of money by avoiding illness and medications and use your hard earned cash on a holiday instead :)

If you want to delve into t your gut health further, you can start by having it assessed with these tests here.

Lynda Griparic NaturopathLynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.

Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.

If you would like to book a consultation with Lynda, CLICK HERE

Tired of bloating? Try replacing bad food choices with a 180 natural smoothie – learn more here

180 Protein Chocolate Raw Coffee Biscuits

180 Protein Chocolate Raw Coffee Biscuits

By Angela Greely

Angela: Another delicious sugar-free, grain-free, gluten-free, dairy-free and bursting with superfood goodness treat from Lynda at Nourish Me Naturally. The perfect snack with punch! Thank you…

Lynda: Being a lover of coffee it was only a matter of time before I dabbled in making… Ta Da….180 Protein Chocolate Raw Coffee Biscuits.

Ingredients

  • 1 cup 180 nutrition powder (vegan/coconut)
  • 1/2 cup ground almonds
  • 2 tbsp Maca powder
  • 2 tbsp mesquite powder
  • 1 tbsp ground organic coffee
  • 1 tsp Cinnamon powder
  • pinch of himalayan salt
  • 1/2 -1 cup melted coconut oil
  • 1 cup desiccated coconut

Method

Mix all ingredients except desiccated coconut together. Line a baking tray with baking paper. Pour mixture into tray. Freeze for 10mins, then sprinkle desiccated coconut on top. Freeze for an hour and defrost as needed.

So easy to make. Might be wise to have this beauty from morning to midday so that she is not the cause of your insomnia.

This article is brought to you by Lynda Griparic. She is a qualified Naturopath, Nutritionist, Writer and Speaker with over 14 years of experience in the health industry. Lynda specialises in gut health and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain, metabolic problems and gut disturbance. If you would like to book a consultation with Lynda, CLICK HERE

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Healthy paleo carrot cake recipe

By Guy Lawrence

Big thanks to Bradley Bennett for sharing this delicious healthy paleo carrot cake recipe. I made it last week and put a picture up on our Facebook page. So due to popular demand here it is! Over to Bradley…

Ps. I made it without the optional ingredients mentioned, and it was divine.

Do you have a healthy paleo 180 recipe you would like to share with our community?

If so we’d love to hear from you. Simply email us the recipe at info@180nutrition.com.au … Guy More

Chad Mackay’s Healthy Pizza Recipe

Healthy Pizza Recipe

By Guy Lawrence

Ever wondered how an elite athlete can get away with eating pizza?

Then check out top Crossfitter Chad Mackay who has shared his healthy pizza recipe. Minimal ingredients that can be whipped up in under 20 minutes!

Ingredients

  • 1 x Cup of Almond Flour
  • 1 x cup of 180 natural protein superfood coconut (or use almond or besan flour)
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Salt
  • 1/4 tsp. Baking Soda
  • 2 Omega-3 Eggs
  • 1 Tbsp. Olive Oil
  • 3/4-1 Cup Mozz Cheese/Italian

Preperation

  • Preheat oven to 350° F.
  • Mix contents together into a “dough” ball
  • Place ball on oiled pizza tray and mash into pizza crust
  • Bake for about 15 minutes
  • Remove Almond Flour Crust from oven and add toppings
  • Put back into oven until toppings are warm

Enjoyed this recipe?

If you have any healthy pizza recipes or any other recipes you would like to see on the blog, we would love to hear from you. Simply share in the comments section below or drop us an email to info@180nutrition.com.au

Cheers, Guy

fuel your body with powerful, natural and nourishing foods – click here –

3 healthy recipes: The #realfoodrevolution has begun!

instagram healthy recipes

By 180 Nutrition

Our first ever Instagram competition of healthy recipes is well and truly underway! The 180 Nutrition #realfoodrevolution. And we have three super quick and delicious ideas for you.

If you have no idea what we are on about and like the idea of WINNING a months worth of 180 Natural Protein Superfood, click here. We’ve had over 130 photos submitted in less than a week, however some people have tagged their pics, but forgotten to share the recipes for them.

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The best homemade high protein paleo cookies

By Guy Lawrence

In this video I show you how simple it is to make the best homemade paleo cookies. Healthy and nutritious and can be prepared in under 10 minutes.

It’s easy to think of paleo recipes as lots of meat and veggies, but with a little bit of creativity you can have delicious snacks in no time at all fixing the 3pm munchies!

Prep’ time: 5-10min

Cook time: 15-20 minutes

Oven temp’: 180°

  • 1 cup 180 Natural Protein Superfood (Chocolate)
  • 1/4 cup macadamias roughly chopped
  • 2 figs roughly chopped
  • 2 tbsp almond butter
  • 1 egg
  • 1 tbsp mineral water
  • 1/4 cup hazelnut meal
  • 1/2 cup shredded coconut
  • 2 tbsp melted coconut oil
  • 1/4 cup chopped raisins (or cranberries, or whatever fruit you prefer. This is the sugar of the dish so pick a flavor that suits you best. Raspberries would be amazing in the biscuits too!)

homemade paleo cookiesThese paleo cookies are amazing warm with a cuppa. Store them in the fridge in an air right container and enjoy your delicious paleo snacks. Yum!

Big thanks to Caroline Howe for the recipe! And if you enjoyed this recipe, we would appreciate the share on FaceBook… Cheers, Guy

Homemade paleo cookies transcript

180 Nutrition, Video Recipes

Guy: Hi. This is Guy of 180 Nutrition, and today I want to show you how to make a very
simple snack.

It’s a high-protein biscuit, and it’s going to be made from completely all-natural
ingredients: the ones I’m showing in front of you.

So, naturally, we’re going to be using 180 natural protein supplement. I’ve got chocolate 180 here, and of course you
can use the coconut as well.

All we need is one egg, some coconut oil, we’re using some chopped prunes, we’ve also
got; these are chopped macadamias and almonds. Your preference of choice.

Here’s nut meal, shredded coconut, almond paste, and some water. And I’m just about to
show you how simple all of this is.

OK. We’ve got a 50-gram scoop. The 50-gram scoop is gonna be two scoops of chocolate
180 protein supplement, like so.

Now, here’s the nut meal. The nut meal is roughly about half a scoop, give or take. OK?

And we’re gonna use a full scoop of coconut. Now, this stuff is not the easiest to scoop so
I might as well just tip some in. There you go. I’ve done it, right there.

And put in an egg. One egg.

Then, this is a dessert spoon so a dessert spoon, tablespoon, I know they’re similar. This
is just some fresh mineral water. Just a spoon of that.

And then we want two tablespoons of coconut oil. One. Two.

And two tablespoons of almond paste. Like so.

And then mix altogether.

Get a nice consistency.