THE NUTRITION CORNER
Are you a nutrition enthusiast ? Us too!
In fact, we’re self-confessed health geeks, so when we created blend my day we knew that this had to be the focus of our brand. Since day one, we’ve worked with the best nutritionists around to bring you the most balanced, health-loving breakfasts and snacks on the market.
Want to know more? Welcome to the breakfast revolution...
The healthy smoothie
Did you know that most shop-bought smoothies and juices aren’t all that good for you? Too often, they contain heaps of sugar - and they’re nearly always lacking when it comes to the fibre department, too. If you ask us, some of the most popular drinks on the market are actually sugary soft drinks in disguise...
But, we know you want more from your breakfast (and so you should!), which is where blend my day comes in. We're proud to say that our smoothies are different, the very best of the bunch.
Each of our superfood ready-to-blend smoothie is packed with:
✔️dietary fibre (from a mix of seeds, fruits, oats, coconut, cocoa...)
✔️high-quality plant protein (think nuts & seeds)
✔️healthy fats (from avocado, coconut oil or nuts).
In other words, all the goodness in one handy cup!
From fighting fatigue to clearing brain fog, each of our smoothies comes with their own superhero status. Yet, every single one has a low GI (glycemic index), with all that amazing fibre, protein and fats slowing down the absorption of sugars into your bloodstream.
Whichever blend you pick, your body will thank you for it.
The healthy porridge bowl
Porridge is always healthy right? Well not necessarily. It's certainly better than most of the sugar-loaded and over-processed cereals but it depends how it's prepared.
A sachet of micro-waved golden syrup instant porridge or even over-cooked rolled oats with added sugar / syrup will have a high Glycaemix index and will not be super healthy...
So how can you make a healthy, balanced porridge?
✔️ use the least processed type of oats as they have a lower Glycaemix index). From the more to the least processed you have instant/porridge oats, old-fashioned/rolled oats and steel-cut / pinhead / groats. Our porridge blend is a mix of instant, rolled and groats for the perfect balance of texture and nutrition.
✔️ don't overcook your oats and ideally don't cook them at all. The more you cook them the higher the Glycaemix index. As you guessed, overnight oats (which are soaked in cold water or milk) is the best method as it's like cooking the oats without the damaging effects of heat. That's why we designed our oat bowls to be prepared this way and preserve the naturally low GI of oats.
✔️ go easy on the added sugar and choose wisely: oats are naturally sweet and don't necessarily need to be sweetened. If you sweeten, pick the least refined sources. We only use whole fruits (banana, berries) and a little bit of date paste .
✔️ balance it with extra protein, fibre and healthy fats: they will all slow down the blood sugar rush and bring the Glycaemix index down. That's why we added nuts, seeds and superfoods.
Want to know more? Let's take a closer look at our main nutrients...
Dietary fibre is all too often neglected and overlooked. However, we believe it’s actually one of the most powerful macronutrients when it comes to health.
For starters, fibre helps to keep blood sugar levels balanced and stable, as well as keeping you feeling fuller for longer - no more diving for the cookie jar at 11am. Fibre is also excellent for gut health(it helps to keep the digestive system ticking along, lending a helping hand with waste elimination), reduces “bad” cholesterol and even gives your gut some lovin’, too.
When it comes to drinks and liquids, fibre is even more crucial, which is why juices aren’t the best option to reach for. On the other hand, our smoothies keep all that precious goodness and fibre intact.
Each of our regular “snack” smoothies packs in at least 5g of fibre (which is about 20% of your recommended daily intake) and each of our breakfast smoothies contain at least 8g (1/3 of your recommended daily intake). Our oat bowls has between 11 and 18g of fibre.
We also take pride in following Harvard’s researchers’ criteria, so we pack in at least 1g of fibre for every 5g of carbs. Better still, our fibre comes from lots of different ingredients (yes, we’re all about the gut health!) like fruits, veggies, seeds (chia, flax, pumpkin), grains (oats, amaranth and more) or from our superfoods (maca, turmeric, cinnamon, goji berries among others)
We all know that protein is a must when it comes to keeping our bodies functioning at their best. As it keeps you feeling full and satisfied, protein is ideal for weight loss. But did you know it also helps to keep your hair glossy and healthy, gets your skin glowing and helps build lean and toned muscles. Who wouldn’t want that…?
Each of our smoothies have at least 5g of plant protein in our snack range and 12g of protein for our breakfast range - about 15 to 25% of the total calories. And our boat bowls pack in between 12 and 18g. Better still, our protein is always from the best sources - it only comes from high-quality plant-based ingredients such as nuts (think almonds, pecans, cashews), seeds (hemp, chia, flax), raw cocoa or wholegrains (oats, quinoa, buckwheat).
Fats have wrongly been demonised for years. Yet, whatever you think of them, they’re a must for a healthy body! When eaten in moderation and chosen wisely, fats are a great source of slow-release fuel and work wonders at keeping tummies full and happy.
We like to include a good amount of healthy fats (avocado, coconut oil and nut butters) in our recipes to help you to re-energise. They’re also the secret to creating that perfect, creamy texture that we all love! We focus in particular on providing a boost of omega-3 essential fatty acids which have numerous health benefits.
Around 20 to 35% of the total calories of our recipes comes from healthy fats.
We all know that refined sugar is bad for us, right? Well, rest assured that any of the sugars in our blends always come from natural sources - and they always go hand-in-hand with a hefty dose of fibre and vitamins.
In fact, all our recipes contain no more than 10% and/or 15g of sugars - which is far less than most other smoothies and porridge sold in stores or cafés.
To keep our sugars this low, we limit the proportion of fruits in our smoothies (about 50 to 65%) and sneak in some extra goodness from veggies (think cauliflower, courgette and carrots), as well as our beloved protein and healthy fats. For oat bowls, we just add a bit of date paste and nothing else.
But ultimately, what matters more than the amount of sugars you eat is the speed at which they pass into your bloodstream (this is what can cause excess fat storage). This is why we pack our smoothies with fibre, healthy fats and protein - they slow down the absorption of sugars into the body, keeping glycaemic index (GI) low.