Boost Nutrients

In this new series of articles, we explore the world of healthy bowls. What was once the domain of the wellness blogger, bowl food has become a permanent fixture on cafe and food truck menus and a mainstay of the modern Australian diet. Looking for inspo to breathe new life into your menus? Then join us on a journey around the world of healthy bowls.

All About Bowl Food

Bowl food has quickly risen in popularity, becoming much more than just a trend. It represents a versatile and convenient way to enjoy a balanced meal, appealing to foodies and health enthusiasts alike. The charm of bowl food lies in its ability to combine a variety of ingredients—grains, proteins, vegetables, fruits, and even nuts and seeds—into a single, harmonious dish. Some bowls are bonafide traditional dishes in themselves. Others have evolved in response to an ever-widening array of ingredients becoming more and more available, on top of the demand for healthier food options. Not to mention the Insta-bility factor!

Types of Healthy Bowls

Whey isolate protein powder is a highly refined form of protein that caters to fitness enthusiasts and individuals seeking a premium source of protein in their diet. This article will explore why it is the most popular choice for high-performance protein powder.

What is Whey Protein?

Whey protein is a complete protein derived from milk. Often a by-product of the cheese-making process, it contains all nine essential amino acids necessary for the human body, making it an excellent source of high-quality protein. It is a highly digestible protein and is absorbed quickly compared to other proteins, making it a favourite among athletes, bodybuilders, and those who need enhanced muscle repair and growth. Whey protein comes in several forms, including whey concentrate, whey isolate, and whey hydrolysate, each varying in protein content, lactose, and fat. How does whey protein isolate differ from other forms of whey protein? Whey protein isolate differs significantly from other forms of whey protein due to its processing and composition. Unlike whey concentrate and hydrolysate, whey isolate undergoes an extensive filtration process that removes more fat and lactose, resulting in a product that contains 90% or more protein by weight. This makes whey isolate an ideal choice for those looking to minimize calorie intake while maximizing protein consumption. The reduced lactose content makes it more suitable for individuals with intolerance or sensitivity. Due to its higher purity, whey isolate is often considered a superior option for muscle repair and growth, offering a quick and efficient protein source that supports recovery and performance. How is whey protein isolate made? The production of whey protein isolate involves several steps to increase its protein content while reducing fats, carbs, and lactose. Initially, liquid whey is separated from the curds during the cheese-making process. This liquid whey undergoes microfiltration or ultrafiltration to remove fats and lactose, producing whey concentrate. The concentrate is then processed further through a cross-flow microfiltration system. This keeps the proteins intact while eliminating additional fat and lactose, resulting in whey protein isolate which is 90% or more protein by weight. Finally, the isolate is dried into a powder form for easy consumption. This meticulous process ensures that whey protein isolate provides a high-quality, lactose-reduced protein supplement ideal for those with dietary restrictions or intensive muscle-building goals.

The Benefits of Whey Isolate Protein Powder

Whey isolate protein powder is particularly beneficial for athletes and fitness enthusiasts aiming to enhance muscle growth and recovery. Its high protein content, along with low levels of fat and carbohydrates, make it an excellent supplement for those looking to increase lean muscle mass without adding unwanted calories. The rapid absorption rate of whey isolate ensures prompt delivery of amino acids to muscles, which is critical for repairing and rebuilding muscle fibres after strenuous workouts. Furthermore, its low lactose content means it's easily digested, minimizing the risk of gastrointestinal discomfort often associated with dairy-based supplements. Beyond muscle recovery, whey isolate can also support weight management by promoting satiety and reducing hunger. This makes it valuable to any nutrition plan for achieving or maintaining a healthy weight. Key nutrients found in whey isolate Whey isolate protein powder is celebrated for its high protein content and rich supply of essential nutrients beneficial to health and fitness. Among these nutrients are: Branched-Chain Amino Acids (BCAAs): Including leucine, isoleucine, and valine, which are crucial for muscle protein synthesis and recovery. Essential Amino Acids: Supplies all nine essential amino acids that the body cannot produce alone. Calcium: Important for bone health and function. Iron: A component of haemoglobin within red blood cells and myoglobin in muscle cells, iron plays a key role in oxygen transport and storage. Potassium: Vital for muscle contractions and nerve signalling. Magnesium: Supports muscle and nerve function, blood glucose control, and blood pressure regulation. Phosphorus: Helps in the formation of bones and teeth, and is necessary for the body to make protein for the growth, maintenance, and repair of cells and tissues. Key health benefits of whey isolate Whey isolate offers several health benefits, making it a preferred choice for fitness enthusiasts, athletes, and health-conscious individuals. Some of the key health benefits include: Muscle Growth and Recovery: Whey isolate is rich in protein and amino acids, facilitating muscle growth, repair, and recovery post-exercise. Weight Management: Its ability to promote satiety can help reduce overall calorie intake, supporting weight loss and maintenance efforts. Enhanced Immune System: Contains immunoglobulins and lactoferrin that help strengthen the immune system. Improved Bone Health: The calcium content in whey isolate supports the development and maintenance of strong bones. Lower Blood Pressure: Studies have shown that dairy proteins like those found in whey isolate can contribute to the reduction of high blood pressure, hence supporting cardiovascular health. Antioxidant Support: Rich in cysteine, which boosts the production of glutathione, a powerful antioxidant that reduces oxidative stress and supports overall health.

Is Whey Isolate Protein Powder Suitable for Individuals with Lactose Intolerance?

Whey isolate protein powder is generally considered suitable for individuals with lactose intolerance, mainly because it undergoes a process that significantly reduces the lactose content. Unlike whey concentrate, whey isolate is further processed to remove most fat and lactose. This intensive filtration process leaves only a minimal amount of lactose, making it a viable choice for those with lactose sensitivity or intolerance. It is important to note that individual responses to lactose can vary significantly, so lactose-intolerant individuals should start with small amounts of whey isolate to assess their tolerance. In cases of severe lactose intolerance, consulting a healthcare provider before incorporating whey isolate into the diet is recommended.

Can Whey Isolate Protein Powder be Incorporated into a Vegetarian or Vegan Diet?

Whey isolate protein powder can be incorporated into a vegetarian diet as it is derived from milk, which is permissible in most vegetarian dietary practices. However, it is not suitable for a vegan diet since vegans exclude all animal products, including dairy, from their diets. Those adhering to a vegan lifestyle may need to explore plant-based protein alternatives such as pea, rice, or hemp protein powders. Find out more in our article 'What is the best vegan protein powder?'

How to Use Whey Protein Isolate Powder

Whey protein isolate makes an excellent addition to smoothies, shakes, and even baking recipes, allowing it to enhance the protein content of meals without altering their taste significantly. Adding whey isolate to oatmeal, yoghurt, or homemade nutrition bars can also provide a nourishing post-workout meal or a satisfying snack. How does the taste and mixability of whey isolate protein powder compare to other protein supplements? Whey isolate protein powder is renowned for its exceptional taste and mixability, setting it apart from many other protein supplements. Due to its refined processing, whey isolate tends to have a smoother texture and a more neutral flavour. Unlike some plant-based proteins that can be gritty or have distinct tastes, whey isolate mixes well in cold and warm liquids. What is the recommended daily intake of whey isolate protein powder? The recommended daily intake of whey isolate protein powder varies based on individual dietary needs, fitness goals, and overall health. For most adults, consuming 20-25 grams of whey protein per serving can significantly contribute to muscle repair and growth, especially when ingested post-exercise. However, athletes or individuals engaging in heavy resistance training may benefit from higher amounts, up to 1.2 to 2.0 grams of protein per kilogram of body weight per day, distributed across multiple servings. It's essential to consult with a healthcare provider or a nutritionist to determine the optimal intake tailored to your specific requirements, ensuring you maximize the benefits while maintaining a balanced diet. Are there any side effects to look out for? While whey isolate protein powder is generally safe for most people, there are a few potential side effects to be aware of. Some individuals may experience digestive issues such as bloating, gas, or diarrhoea, especially those with lactose intolerance or a sensitivity to dairy products. Whey isolate contains less lactose than whey concentrate. Additionally, excessive intake of whey protein can contribute to kidney strain in individuals with preexisting kidney conditions and may lead to unintended weight gain due to extra-calorie consumption. It's crucial to adhere to recommended dosages and consult a healthcare professional if you have concerns about how whey protein might affect your health. Buying whey isolate protein powder Protein Content: Look for a powder that provides a high protein percentage per serving to ensure you're getting the most benefit for muscle repair and growth. Quality of Ingredients: Opt for powders with minimal additives, artificial sweeteners, or fillers. The fewer the ingredients, the better the quality tends to be. Taste and Mixability: Since you'll likely be consuming it regularly, choose a flavour you enjoy and a powder that easily dissolves in liquid to avoid gritty textures. Cost per Serving: Calculate the cost per serving to ensure you're getting a good value. Allergy and Dietary Considerations: Ensure the powder does not contain any ingredients you are allergic to and that it fits into your dietary requirements (e.g., gluten-free, vegan, etc.). As we have seen, while whey protein, especially whey isolate, is a powerful supplement that supports muscle growth and repair, it's important to use it judiciously, keeping in mind potential side effects and dietary restrictions. By carefully selecting a high-quality whey isolate powder individuals can enhance their nutritional intake and support their fitness goals effectively. Remember, the key is to integrate whey protein into a balanced diet and healthy lifestyle, and always consult with a healthcare provider to ensure it aligns with your personal health profile. Explore our range of protein powders, and our other great superfood ingredients. If you enjoyed this article you may like our other superfood articles.

Is Chia Pudding Actually Good for You?

Despite the word pudding being involved, chia pudding is actually good for you. Especially if you keep an eye on the sweetness levels. Chia seeds are packed with omega-3 fatty acids, fibre, protein, and essential minerals such as calcium, magnesium, and zinc. When you soak them in liquid, they expand and form a gel-like substance, making the pudding not just tasty but also incredibly satisfying. This makes chia pudding a fantastic option for starting your day with a sustained release of energy or for a snack that keeps those hunger pangs at bay without weighing you down. The high fibre content is great for digestive health, while the omega-3s support heart health and reduce inflammation.

How to Make Chia Pudding

The basic chia pudding recipe Making chia pudding is surprisingly simple and requires just a few minutes of prep time. Start with a basic ratio of 1 part chia seeds to 4 parts liquid. Almond milk, coconut milk, or any plant-based milk of your choice works well, giving the pudding a creamy texture and a subtle flavour. You can of course use good old dairy milk too. Just mix the chia seeds with the liquid in a bowl or jar, add a touch of sweetener like honey or maple syrup if desired, and stir. Then, let the mixture sit for a few hours or overnight in the refrigerator. The seeds will absorb the liquid, swell up, and transform into a deliciously thick and creamy pudding. This basic chia pudding recipe serves as the perfect canvas for all sorts of tasty and nutritious additions. Chocolate chia pudding We may think of the basic recipe above as classic chia pudding, but it was possibly chocolate chia pudding that heralded the beginning of the love affair. Feel free to adjust the cocoa level. If you like really dark chocolate you could probably get away without adding any sweetener at all. Ingredients: 1/4 cup chia seeds 1 cup almond milk (or any milk of your choice) 2 tablespoons cocoa powder, unsweetened 1-2 tablespoons honey or maple syrup, to taste 1/2 teaspoon vanilla extract Instructions: Mix Ingredients: In a mixing bowl or a mason jar, combine all the ingredients. Mix well to ensure the cocoa powder is fully integrated and there are no lumps. Refrigerate: Cover the mixture and refrigerate for at least 4 hours, or ideally overnight. This waiting period allows the chia seeds to absorb the liquid, swell up, and turn the mixture into a pudding-like consistency. Stir and Serve: Once the pudding has set, give it a good stir. If the pudding seems too thick, you can add a little more milk to reach your desired consistency. Garnish and Enjoy: Enjoy it as it is, for a chocolatey treat, or add fresh fruit, nuts, or other toppings of your choice.

Chia Pudding Variations

There are two ways to get the most from chia pudding. You can add your extras at the beginning, where they will soften and become part of the pudding itself. Or you can make up the basic recipe, and layer on your toppings later. The results are dramatically different. Bursting with berries Add your favourite mixed berries, such as strawberries, blueberries, and raspberries, for a burst of tangy sweetness. Ray of sunshine Choose coconut milk instead of almond milk and add diced mango, pineapple, and a sprinkle of shredded coconut. Peanut butter banana Mix in a spoonful of peanut butter and top with sliced bananas. Matcha green tea Add a teaspoon of matcha powder to the basic mixture. Lemon raspberry refresher For a refreshing twist, mix in some lemon zest and fresh raspberries. Caramel apples Swirl in some homemade or store-bought caramel sauce and top with diced apples. Adding a superfood boost The great thing about chia pudding is that you can dress it up for a decadent dessert, or keep it super healthy. Add fruit powders Fruit powders work really well stirred into the basic recipe right at the beginning. Add extra seeds Sprinkle with super seeds for an extra layer of crunch Add cacao nibs Cacao nibs make everything better, with a raw chocolate hit and crunchy texture. Not to mention the antioxidant boost. Decadent dessert ideas Here are a few ideas for emphasis on the pudding part of chia pudding. This is grown-up dessert time. Espresso and dark chocolate Whisk in a shot of espresso and fold in dark chocolate chips. Cardamom and caramel pear Infuse the pudding with cardamom and top with caramelised pears. Rose and pistachio Add rose water and sprinkle with crushed pistachios. Or go all the way with candied rose petals. Saffron, almond, and honey Infuse with a few threads of saffron. Top with roughly chopped almonds and a drizzle of honey. Crystallised ginger: Stir in chopped crystallized ginger. How long will chia pudding last in the fridge? Kept in an airtight container, your chia pudding will stay fresh in the fridge for up to 5 days. Just be aware that any fresh fruit additions, whilst they won't go off exactly, may become soggy and unpalatable. Some fruits will fare better than others. Bananas won't keep well for more than a day. Top tips for the perfect chia pudding Sometimes, despite it all, your chia pudding might not turn out exactly how you imagined. But don't sweat it! Here are a few common hiccups and how to fix them: Too Runny? If your chia pudding hasn’t thickened after a few hours in the fridge, it might need a few more chia seeds. Start by adding a teaspoon more, stir well, and give it a little more time. Too Thick? On the flip side, if it’s more like chia concrete than pudding, you just need to whisk in a little extra milk until you reach your desired consistency. Lumpy Texture? No one wants a lumpy pudding. Ensure to give it a good mix after adding your chia seeds to the milk. A whisk works wonders for breaking up clumps. Halfway through the setting time, give it another stir. Not Sweet Enough? If it's not hitting the sweet spot, feel free to stir in a little honey, maple syrup, or your favourite sweetener. Flavour Lacking? Sometimes, simple is perfect, but other times, you crave that extra oomph. Feel free to experiment with extracts, spices, cocoa powder, or even a dollop of jam or peanut butter to elevate your pudding game.

When to Eat Chia Pudding

Calling all smoothie lovers. Maybe you looking to supercharge your smoothies with an extra dose of nutrition? Or perhaps you just want something a little easier and more convenient. Today, we're exploring the ins and outs of smoothie powders. They can be a game-changer for your health regime and are incredibly easy to use.

What Does Smoothie Powder Do?

There are three main types of smoothie powder. There are those that replace the main ingredients of your smoothie. So, fruit powders, vegetable powders, or maybe protein powders. Then there are those that boost the nutrient content of your smoothie a little bit more. Things like maca powder, or ground flax. Finally, there are commercially prepared blends that include most (or all) of these in a single mix. All of these are made from dehydrated ingredients that you simply reconstitute with a liquid. Usually water. The easiest and most convenient way is simply to stir or shake them, but you can also give them a quick whiz in a blender for totally smooth results.

Are Smoothie Powders Good For You?

But are smoothie powders good for you? Whilst we are all for what's quick and easy, what about nutrition? It turns out that they come with a pretty impressive set of creds on the nutrition front. Obviously, each one has a completely different profile from the next, but overall they can be a fantastic addition to your diet, especially if you struggle with getting enough fruits, veggies, or protein. Yet, as with most things, the key is choosing the right ones and using them correctly. Nutrients in smoothie powders Vitamins and minerals Fruit and vegetable powders are rich in essential vitamins and minerals that support overall health. You might find everything from Vitamin A for eye health to magnesium for muscle function. Whilst it is true that many vitamins, such as C, can degrade during processing and storage, the fact remains that most fruit and vegetable powders are rich and concentrated sources of most of the key nutrients found within the fresh produce itself. Protein: essential amino acids Protein powders, both vegan and dairy, offer a convenient way to increase your daily protein intake which is crucial for muscle repair and growth. When you scoop into a jar of protein powder, what you're getting is a concentrated dose of protein that's been extracted and processed from its source—be it whey from milk, peas for the plant-based folks, or even crickets for the adventurous eaters among us (yes, that's a thing!). But it's not just about packing in the protein at the gym, these powders are for anyone needing a quick protein pick-me-up. Fibre: insoluble and soluble Whilst most smoothie powders boast that they contain plenty of fibre, which is great, it has already been broken down for you which means your body won't have to do the work. In terms of soluble fibre this is not a problem, but when it comes to the indigestible fibre found in whole plants, the body does benefit from doing the work itself. Whilst this is by no means a downside, just be sure to include fresh wholefoods in your diet as well. Fatty acids: Omega-3s and more These powerful nutrients, known for their anti-inflammatory properties, are essential for heart health, brain function, and overall well-being. Some powders include flaxseed, chia seeds, or hemp, which are all excellent plant-based sources of Omega-3s. Getting enough Omega-3s in your diet can be tricky, especially if you're not a fan of fish or are following a plant-based lifestyle. Our top tip: While smoothie powders can amp up your nutrient intake, remember to check the labels for added sugars or artificial ingredients – your body will thank you for it! And don't forget to include whole natural foods in your diet too. What is the healthiest powder to add to a smoothie? The healthiest powder to put in a smoothie depends on your own individual nutritional needs. Discovering a range of powders that, when put together, provide the balance of nutrients you need is far more effective than isolating one single powder or superfood. That said, there are some single superfood powders that come with an impressive nutritional profile. Here are just a few. Maca powder Maca is largely revered as an adaptogen, a natural substance believed to help the body adapt to stress and promote balance and overall well-being. It is also well known for its potential in maintaining hormonal balance, making it a popular choice for those looking to align their endocrine system naturally. Find out more in our article 'maca; the superfood you need in your diet' Goji berry powder Goji berries contain ten times more antioxidants than blueberries, and are one of few fruits rich in fatty acids. Know in Chinese Traditional Medicine as the longevity fruit, goji berries are rich in plant chemicals that support eye health, improve memory, and aid restful sleep. Cacao powder Cacao is also rich in powerful antioxidants, as well as containing a staggering range of nutrients. Not only is it loaded with antioxidants that fight off free radicals, but it's also brimming with minerals like magnesium, which is great for your heart and brain. Plus, it has more calcium per gram than cow's milk, making it a delicious option for bone health. And let's not forget the mood-enhancing effects of cacao—thanks to the natural compounds that release feel-good hormones, adding a scoop of this decadent powder to your blend can actually make you feel happier. We call that a winner.

The Benefits of Smoothie Powders

The benefits of smoothie powders go beyond the simply nutritional. Convenience Just scoop, blend, and go! Smoothie powders simplify the process of getting your daily dose of vitamins and minerals, especially on those busy mornings. Versatility Whether you're craving something sweet, looking to boost your protein intake, or wanting a refreshing drink, there's a smoothie powder out there to help you crush those goals. Longevity These powders have a longer shelf life than fresh produce and don't require any refrigeration, which means less waste and more bang for your buck. Customization Mix and match to create personalized blends that cater to your taste preferences and nutritional needs. Portability They're perfect for people on the move. Pack some powder, find water, and you’ve got a nutrient-rich snack wherever you are. Nutrient dense And of course, as we have already seen, they're concentrated sources of nutrients. With a single scoop, you're often getting the equivalent nutritional benefits of multiple servings of fruits or vegetables. To wrap it up, smoothie powders are simply about blending convenience with health. Quite literally. We've got loads of super smoothie ingredients available to buy online, including all these smoothie powders that we have been talking about.

What are Fruit Powders?

Fruit powders are a convenient and nutritious addition to any kitchen. Essentially, they are fresh fruits that have been dried and pulverized into a fine powder. This process typically involves freeze-drying or dehydrating the fruits to remove their water content, while preserving the maximum amount of nutrients and flavour. The result is a concentrated fruit product, packed with the same vitamins, minerals, and antioxidants as the original fruit, but in a form that's easy to store and versatile in its use. Not just for the health-conscious, fruit powders have long been used by pastry chefs and chocolatiers for their bright colours and concentrated flavours.

How are Fruit Powders Made?

The process of making fruit powders involves a few crucial steps. Initially, high-quality, ripe fruits are selected and thoroughly cleaned. After that, they are sliced into thin pieces to ensure even drying. The fruit slices are then subjected to a drying process, commonly freeze-drying or dehydration. In freeze-drying, the fruit slices are frozen and then placed in a vacuum chamber to eliminate the ice content by sublimation. Dehydration involves circulating hot, dry air around the fruits to remove their water content. Both methods help to retain the nutritional value and natural colour of the fruits, yet dehydration is considered to be the superior of the two. Finally, the dried fruit pieces are ground into a fine powder using a pulverizer. This fruit powder is then packaged and ready for use. Boost Nutrients fruit powders Our Boost Nutrients fruit powders are made from slowly dehydrated pureed fruit, for the maximum retention of nutrients, colour and flavour. We do our best to source only Australian produce where possible, and preferably organic or pesticide-free. Is dehydrated fruit powder healthy? Yes, dehydrated fruit powder is indeed healthy. The dehydration process aims to eliminate water while preserving the nutritional content of the fruit. This means that the vitamins, minerals, and antioxidants found in the original fruit are retained in the powdered version. In fact, since powdered fruit is more concentrated, a small serving can provide a significant amount of these nutrients. However, it's important to note that while fruit powders are a convenient and versatile way to boost your nutrient intake, they shouldn't replace whole fruits in your diet. Whole fruits offer dietary fibre and more volatile nutrients that may be lost during the drying process. Therefore, use fruit powders as a supplement to a balanced diet rich in whole fruits. How long does dehydrated fruit powder last? Dehydrated fruit powder can last for a long time if stored correctly. Generally, it can stay fresh and retain its nutritional content for up to a year. It's crucial to store it in a cool, dry place away from direct sunlight, and to keep it sealed in an airtight container to prevent moisture absorption. Despite its long shelf life, it's always a good idea to check for changes in colour, smell, and texture as these may indicate that the fruit powder is no longer in optimal condition.

The Benefits of Using Fruit Powders

Fruit powders offer several benefits that make them an excellent addition to your nutritional regiment: Convenience: You can easily incorporate into a variety of meals, drinks, and snacks. They're lightweight, easy to transport, and don't require refrigeration, making them the perfect solution to your busy schedule. Long Shelf Life: As mentioned earlier, fruit powders can last for up to a year when stored correctly, so you can enjoy their nutritional benefits long after fresh fruits would have gone in the bin. High in Nutrients: Fruit powders are concentrated sources of vitamins, minerals, and antioxidants. This makes them a potent supplement for boosting your daily nutrient intake. Low in Calories: Most fruit powders are low in calories, making them an excellent choice for those watching their calorie intake. Versatility: Fruit powders can be used in a wide variety of recipes. They can add a nutritional punch and exciting flavours to smoothies, baked goods, sauces, salad dressings, and much more. Remember, while fruit powders can supplement a healthy diet, they are not meant to replace whole fruits, which provide essential dietary fibre and other nutrients.

Different Types of Fruit Powders

Most fruit can be dehydrated to make into powder, yet some popular types are a particularly versatile addition to your pantry. Here are some of the most popular types of fruit powders: Banana Powder Just like fresh bananas, banana powder is equally at home as a sweet slightly neutral base for other flavours or as the star of the show. Try our Boost Nutrients organic banana powder Berry Powder This powder is packed with vitamin C, adding a tangy-sweet flavour and beautiful colour to your food. It goes really well with chocolate or cacao. Our Boost Nutrients berry powder is made from only Australian berries Mango Powder Not to be confused with the Indian amchur which is a traditional souring agent, our mango powder has all the sweet goodness and flavour of ripe Australian mangoes. Try our Boost Nutrients mango powder made with Australian mangoes Goji Berry Powder Highly nutritious, goji powder is a beautiful colour and a convenient versatile way to harness the nutritional power of goji berries. Try our Boost Nutrients goji berry powder Sometimes you come across a fruit powder that you wouldn't have thought of, and have never seen before. Like our must-try super fruity organic peach powder. Remember, each type of fruit powder carries its own unique nutritional profile and therefore serves different dietary purposes. Experiment with a combination of different fruit powders to discover which ones best suit your taste and nutritional needs! Ways to use dehydrated fruit powders Smoothies: Add a spoonful of your favourite fruit powder to your smoothie for an extra burst of flavour and nutrients. Try mixing different powders to create your own easy-to-use blends. Baking: Fruit powders work great in baked goods. They can be used to add flavour and colour to cookies, muffins, cakes, and bread. Yogurt and Cereal: Sprinkle some on your morning yogurt or cereal for a fruity twist. Pancake and Waffle Batter: Mix some fruit powder into your pancake or waffle batter to make breakfast more exciting. Salad Dressings: Use fruit powders to make your own salad dressings. They can add a lovely sweetness and tang to your salads. Teas and Lemonades: Stir a little fruit powder into your tea or lemonade for a unique taste. Homemade Ice Cream: Use fruit powders to add flavour and colour to homemade ice cream, or even to liven up a store-bought vanilla! Energy Bars and Balls: Incorporate fruit powders into homemade energy bars or balls for natural sweetness and added nutritional kick. Marinades and Rubs: Certain fruit powders, like pineapple or mango, can be excellent in marinades or rubs for meat. They not only add a pleasing acidity but contain enzymes that tenderise the meat. Remember, the possibilities are only limited by your imagination! Experiment with different powders and recipes to discover your favourite combinations and expand your kitchen repertoire. Find out more about the power of superfood powders in our guide. Explore our full range of fruit powders and store cupboard superfoods that you didn't know you couldn't live without.

Smoothies are more than just a popular trend; they're a fantastic way to pack a wealth of nutrition into a delicious, convenient meal. Perfect for on-the-go breakfasts or nutrient-packed snacks, a healthy smoothie can be tailored to suit any taste or dietary requirement. Whether you're a smoothie pro looking for new ideas, or you're just beginning your journey into the world of blended meals, this guide is here to help. We'll explore the key ingredients for a healthy smoothie, take a look at some of the benefits they offer, and share some ideas for smoothie combinations. Blenders at the ready, it's time to start making the perfect healthy smoothie!

The Key Ingredients for a Healthy Smoothie

Before we look at some specific ingredients, let's quickly consider the anatomy of a smoothie because there is one very important component that is easy to overlook. That's right; liquid. Without liquid, your smoothie is going nowhere. What liquid is best for making a smoothie? A smoothie doesn't really need a lot of liquid. The liquid has two parts to play. It helps give the desired consistency, but it also helps keep things moving in the blender. If you have ever tried to blend something like frozen banana chunks in a personal blender just to have the blades spin and the motor burn, then you know exactly what we are talking about. The best liquid for making a smoothie largely depends on your personal preference and nutritional goals. the main question is whether you do dairy or you don't. Water is a simple addition that can keep the flavours clean without the addition of extra calories (or nutrients). Milk (including non-dairy versions like almond, soy, or oat milk) adds a creamy texture and can contribute additional protein and nutrients. Coconut water is a refreshing choice that can help to hydrate and replenish electrolytes after a workout. Fruit juice can add sweetness, acidity and an extra dimension of flavour as well as vitamins and minerals. Remember, the key is to choose a liquid base that complements your other ingredients and aligns with your health objectives. Just be mindful of added sugars in some milk alternatives and fruit juices. Now we have the liquid part covered, let's look at the other key ingredients in a healthy smoothie. What are the best ingredients to put in a smoothie? Fruits and berries These are fundamentally the heart and soul of any good smoothie. They provide natural sweetness, vibrant colours, and a variety of textures. More importantly, they are packed with essential vitamins, minerals, and antioxidants that promote a healthy body and mind. Whether fresh frozen, or powdered the possibilities are endless, allowing you to mix and match to create your perfect blend. Vegetables They may not be quite as appealing as fruit but they are loaded with fibre, which aids digestion, and are rich in vitamins and minerals. They also offer particular plant nutrients that you won't find in fruit, and of course, contain less sugar. Leafy greens like spinach or kale are a popular choice, but don't shy away from adding other veggies like cucumber, carrot, or even beets for a refreshing twist. Proteins Crucial for a balanced smoothie, proteins provide substantial satiety and aid muscle recovery, particularly after exercise. There are many ingredients you can add to a smoothie to boost the protein content. Here are just a few. - Protein Powder: If you're really looking to ramp up your protein intake, consider adding a scoop or two of protein powder. There are many options out there, including plant-based varieties like pea or hemp protein. - Greek Yogurt: Greek yogurt not only provides a hefty dose of protein but also contributes a creamy texture to your smoothie. - Nut Butter: Whether it's peanut, almond, or cashew, nut butter can add a delicious, protein-filled punch to your smoothie. - Chia Seeds: These little seeds are not only a good source of protein but also packed with essential omega-3 fatty acids. Healthy Fats These are another vital component of a balanced smoothie. Here are some great ingredients you can add to your smoothie for a healthy fat boost. Many of them also include protein so you get two for the price of one, so to speak. Nuts and seeds are excellent examples of ingredients that provide a cross-spectrum of valuable nutrients. You may find our article on super seeds useful. - Avocado: This creamy fruit is high in monounsaturated fats, which can help to reduce bad cholesterol levels and lower the risk of heart disease. - Flaxseeds: As well as protein, flaxseeds are packed with omega-3 fatty acids. - Chia seeds: Chia seeds are also a great source of omega-3 fatty acids. - Hemp seeds: These little seeds are rich in both omega-3 and omega-6 fatty acids, and they're also a great plant-based protein source. - Coconut oil: It’s high in medium-chain triglycerides (MCTs), a type of fat that your body can absorb and use quickly. - Almond butter: Almonds are rich in monounsaturated fats, and also provide a good dose of vitamin E. Choose an almond butter with no added sugars or oils for the healthiest option. - Walnuts: Walnuts are a great source of omega-3 fatty acids, which help to reduce inflammation. They're also rich in antioxidants.

Powdered Superfoods for a Superfood Smoothie

Most of the ingredients we have already talked about can be considered superfoods in their own right. Yet as powdered superfoods become more and more available, they deserve a special mention. Not only can they provide a super nutritional boost to your smoothies, but they are easy to blend and have the added benefit of a longer shelf life than fresh produce. You can find out more in our guide to superfood powders. Fruit powders These can be used instead of or alongside fresh fruit. Use them to target specific nutrients, or to create interesting flavour combinations. Plus, they are super easy to use. Explore our range of fruit powders Greens powders These are a really good way to add the nutritional benefits of vegetables, without altering the flavour profile of your smoothie too much. And not just greens, consider adding beetroot or carrot powders too. Explore our range of vegetable powders Protein powders These got a mention before, but they are an excellent way to boost the protein power of your smoothie. Explore our range of protein powders Superfood powders These include all of the above yet there are some other ingredients that can give you an extra boost, such as cacao or maca powder. Here's some other smoothie ingredients you may like And finally, here's a bunch of ideas (see what we did there) for healthy smoothies.

Some of our Favourite Healthy Breakfast Smoothies

When it comes to healthy breakfast smoothies you want something that will fill you up and keep you going throughout the morning, and possibly even well into the afternoon. Oats are great, as is an extra protein boost as well as some healthy fats. Banana Coffee Kick-starter: A smoothie perfect for those who want an early morning energy boost. Blend bananas with a shot of espresso, a splash of almond milk, and a scoop of vanilla protein powder. Blueberry Muffin Smoothie: Capturing the flavours of a blueberry muffin, this smoothie includes blueberries, oats, almond milk, and a dash of vanilla extract. Sweeten with a little honey if desired. Carrot Cake Smoothie: Create this dessert-like smoothie with fresh carrots, banana, almond milk, a touch of cinnamon, and a spoonful of vanilla protein powder. Top with walnuts for a crunchy finish. Peanut Butter Oatmeal Smoothie: For a hearty breakfast, blend oats, peanut butter, banana, and your choice of milk. This smoothie will keep you full and energized all morning. Banana Oatmeal Smoothie: Ideal for a filling breakfast, this smoothie includes bananas, oats, and almond milk. A drizzle of honey will add a hint of sweetness. Green Tea Smoothie: This smoothie combines the health benefits of green tea and spinach. Blend these with bananas and honey for a deliciously sweet and healthy drink.

More Banana Smoothie Ideas

Banana is the ideal base for any smoothie, with its sweet taste and creamy texture. There's no wonder it is the most popular smoothie ingredient out there. Tropical Banana Smoothie: Transport yourself to the tropics with this blend of banana, pineapple, and coconut milk. Add a squeeze of lime for a tangy twist. Cinnamon Banana Smoothie: This smoothie is like a drinkable banana bread. Blend bananas with a touch of cinnamon, a dash of vanilla extract, and almond milk. Banana Chocolate Smoothie: A healthy yet indulgent option, blend bananas with cacao powder and almond milk. Add a scoop of chocolate protein powder for extra protein.

More Green Smoothie Ideas

There's no need to be scared of a green smoothie. When combined with clever ingredients, you won't encounter the dreaded green sludge. Green Goddess Smoothie: This smoothie is packed with nutrients from avocado, spinach, green apple, and almond milk. Sprinkle with chia seeds for a boost of fibre. Zesty Green Smoothie: Blend lime, spinach, cucumber, and coconut water for a refreshing and zesty green smoothie that's perfect for summer. Minty Fresh Green Smoothie: Blend spinach, mint leaves, green apple, and almond milk for a refreshingly minty green smoothie. Add a dollop of yogurt for added creaminess.

More Peanut Butter Smoothie Ideas

Maca Powder: The Superfood You Need in Your Diet

Maca powder has been the superfood world's best-kept secret for quite some time now, yet the popularity of this powerful little root continues to grow. If you are looking to elevate your health and wellness journey, this is certainly something that you may want to consider incorporating into your daily diet. Maca has an impressive nutritional profile and may offer some pretty amazing health benefits, from boosting energy levels to balancing hormones.

What is Maca Powder?

Maca powder comes from the maca root, a plant native to Peru that grows in the harsh climates of the Andes mountains. The root, which comes in a variety of colours including white, red, and black, is dried and ground into a fine powder. It has been used for centuries in traditional medicine due to its array of health benefits, and thanks to its host of beneficial nutrients and powerful properties is now widely used as a nutritional supplement. The unique taste of maca powder can be described as earthy and nutty, with a slight hint of butterscotch. It is not overly sweet but has a somewhat malty flavour which may take some getting used to for those new to its use. It has a rich, distinctive taste that goes well with some ingredients, but not with others.

The Nutritional Profile of Maca Powder

Maca root is a strong, resilient plant that survives in the harshest of environments and as such has built up powerful biological defences. This protective armour translates into a whole host of nutritional compounds. Rich in nutrients, and brimming with vital vitamins and minerals, maca is a valuable source of protein, fibre, and essential fatty acids. It also boasts an impressive array of micronutrients. But as we shall see, the real power of maca lies within its unique plant compounds and their unusual properties. A rich source of vitamins and minerals Maca root powder is particularly notable for its high levels of Vitamin C, a powerful antioxidant that boosts the immune system and aids in the body's production of collagen. It also has good levels of vitamins B1 and B2, for energy metabolism, and vitamin E. Iron, a significant mineral in maca powder, is vital for carrying oxygen from our lungs to the cells of our body. Potassium, key for nerve function and muscle health, and manganese, a trace mineral that aids in metabolism and bone development, also feature prominently in this potent powder. Maca root is a particularly rich source of minerals and also contains calcium, iodine, magnesium, zinc and selenium. A source of protein and fibre The protein and fibre content in maca powder have crucial roles to play in our overall health and well-being. A noteworthy source of protein, maca powder provides essential amino acids which are crucial for muscle growth and repair, as well as supporting a healthy immune system. Fibre digestive health. Maca powder is also rich in fibre, which not only supports digestive health but also helps to maintain a feeling of fullness, which can be beneficial for weight management. Powerful antioxidant properties Maca powder has powerful antioxidant properties, which help the body neutralize a range of harmful molecules called free radicals. Antioxidants are substances that can prevent or slow damage to cells caused by these free radicals. The high levels of Vitamin C and manganese in maca root contribute significantly to its antioxidant profile. These antioxidants help to strengthen the body's natural defences and prevent oxidative stress, which is linked to numerous diseases including heart disease and cancer. What's more, the antioxidant profile of maca is believed to boost cognitive health, aiding in memory and learning functions.

The Health Benefits of Maca

But it is the surprising health benefits of maca powder that make this superfood so interesting. It has been shown to enhance energy and stamina, improve mental clarity and focus, and balance hormone levels. Traditionally used to increase fertility, the antioxidant properties of maca also make it a powerful ally for your immune system. And it does these things in a very special way. Maca is adaptogenic Maca root is one of the very few plants that act as an adaptogen. Understanding this is the key to understanding why it has such special supportive properties. Adaptogens help the body to balance stress and maintain equilibrium. Which is just astounding if you stop to think about it. These adaptogenic properties come from unique plant compounds that support and nourish particular pathways through the brain and the endocrine system Energy boosting properties Maca powder is often hailed for its energy-boosting properties. And thanks to its adaptogenic properties it does this without acting as a stimulant. By supporting the adrenal glands, it helps to enhance overall energy, stamina, and endurance. It is also packed with B vitamins, which are essential for the body's energy production process. Iron is also necessary for enhancing physical stamina and reducing fatigue as it aids in red blood cell production, transporting oxygen throughout the body. More than just a physical energy booster, maca is also believed to improve mental energy, resulting in increased focus, clearer cognitive functions, and an overall uplift in mood. Thus, the inclusion of maca powder in your daily diet can provide a natural energy lift, supporting both physical and mental vitality. Hormonal Balance Maca's unique ability to promote hormonal balance is of immense significance as hormones regulate just about everything that goes on in the body. By nourishing the pituitary gland, maca root powder helps to facilitate balance within the entire endocrine system. This leads to increased regulation of hormones, enhanced fertility, improved mood, stabilization of menstrual cycles, and reduction of menopausal symptoms in women. For men, maca can help balance testosterone levels, contribute to prostate health, and boost libido. Therefore, adding maca to your regular diet can be a natural and holistic approach to maintaining hormonal balance. Enhance memory and learning Maca powder is thought to be a potent memory and learning enhancer. Its high antioxidant content assists in combating oxidative stress, which may be a significant contributor to neurodegenerative diseases. Studies have shown that the flavonoids present in maca are linked to improved cognitive functions, including memory and learning. Mood enhancer The mood-enhancing properties of maca root may be down to a cumulation of its many properties, rather than a single source. The endocrine system has a huge role to play in regulating mood. When in balance, it can better manage stress, leading to improved overall emotional health. When we have more energy, we instantly feel more alive. A body that functions is a joy to be in, rather than a sluggish system that drags us down and holds us back.

How to Use Maca Powder

Superfood seeds may be small but they are certainly mighty and their importance in a healthy diet should not be overlooked. Not only highly nutritious, healthy seeds are exceptionally versatile and can bring extra interest to almost any food you can think of. Lets take a look at just why seeds are so nutritious, and then explore some popular varieties in detail.

The benefits of healthy seeds

Seeds contain everything needed to grow a entire plant. For this reason they are highly concentrated sources of nutrition. Although each variety of seed has its own particular nutritional strength, they do all fit into a general profile. - Seeds are good sources of (often complete) protein. - Seeds are full of fibre, both soluble and insoluble. - Seeds are good sources of healthy fats and essential fatty acids, particularly omega 3. - Seeds are good sources of protective antioxidants - Seeds have an excellent mineral profile - Seeds are packed with healthy vitamins such as B and E vitamins. As part of a healthy balanced diet seeds can help you to maintain a healthy weight, reduce the risk of heart disease, and help to regulate blood sugar levels. Eat as wide a variety of healthy seeds as possible in order to maximise their nutritional benefits. Take a look at our detailed guide to superfoods for more information on boosting your nutritional health with powerful foods.

What superfood seeds should I include in my healthy diet?

Making your own chocolate from cacao may seem a little extreme, yet there are several compelling reasons to do so. The good news is that it is far easier than you might think, and whilst it may not quite match up to the shop-bought stuff it is still pretty good.

Why Make Homemade Chocolate?

For many of us (maybe most of us) chocolate is non-negotiable. A life without chocolate is simply unfathomable. Yet chocolate is widely available, so why go to the trouble of making your own, especially when the results may not be as silky smooth as the real deal? The main reason for wanting to make your own chocolate is most likely the sugar content of the commercial stuff. Even dark chocolate contains sugar, which if you are on a completely sugar-free diet is a bit of a problem. Vegan chocolate is becoming more and more widely available, but sugar free? And then there are all the other things that find their way into chocolate. The list of ingredients just seems to get longer and longer. It just makes sense to try and find a way to get your chocolate fix closer to home. Different Types of Homemade Chocolate Homemade chocolate all follows pretty much along the same lines, but your reasons for making it in the first place will dictate your eventual recipe. Most homemade chocolate recipes still contain sugar, albeit in a somewhat more natural form such as honey. If you want to go completely sugar free then the only way forward is to include milk powder. This tames the bitterness of the cocoa to a palatable degree. Anyone who says they like 100% raw chocolate with no sugar and no milk is possibly lying. If only to themselves. Or you can keep the sugar, and omit the milk powder. Like we said; you can't really do both. You could of course, try adding sugar AND milk powder.

Making Milk Chocolate from Cacao Powder

For us, the whole point was to be completely sugar free. With sugar, wheat, and all food additives off the menu it was a case of 'well if you want to eat this thing, then you will have to make it yourself'. We discovered the buffering effect of milk on the bitterness of cacao completely by accident. Our first sugar free chocolate fix was simply hot cocoa made with cacao and milk. Which was surprisingly good. Then, adding a spoonful or two of cacao to rice pudding made without sugar resulted in a creamy, deeply chocolatey, almost ganache like affair. The only natural conclusion to this was 'can we make milk chocolate with no sugar?'. The answer turned out to be yes.

How to Make your own Chocolate

Vegetable powder is often overlooked in the search for superfood supplements, yet is a valuable addition to your superfood store cupboard. In the nutrition stakes, greens powder generally gets all the glory. Yet, whilst it may be true that green leafy veg are some of the most nutrient dense foods on the planet, the overall goal of nutrition is one of variety, and vegetable powder has a lot of good things to offer.

The power of veggie powder

Protein powders are a nutritional supplement, once only favoured by bodybuilders and gym goers. But what does protein powder actually do? And why do so many people now include it as part of their daily regime?

Types of protein powder

Traditionally, protein powders were made from animal sources. They were made either from components of cows milk (whey or casein) or from egg white derivatives. Both of which are excellent sources of complete protein. Before they were taken up by the bodybuilding community, they would have been (and still are) widely used in hospital and healthcare settings as a nutritional supplement for those unable to eat, or that needed an extra boost. Later arrivals on the scene were the plant-based protein powders. Also sources of complete protein, these are derived from plants such as peas, or hemp.

Why take protein powder?

Why take protein powder? Surely we can get protein from the food we eat? For a start, protein powder can be pretty handy. It has a long shelf life, mixes into an easy to drink shake, and is fairly portable. It can also be added to cooking and baking for a bit of a protein boost. But why would we need a protein boost in the first place?

Protein in the body

Most of us are well aware that the body needs protein. A vital component of bone, muscle, and skin, protein is crucial to all our life processes at the cellular level. Without the amino acids that are the building blocks of protein we can barely survive; let alone thrive. There are 9 amino acids that we need to intake from food. Foods that contain all nine amino acids are known as complete proteins. Most animal sources of protein are complete, and we once believed that without these foods that our diet was somehow lacking. We now understand that we can obtain our full quota of amino acids from a range of food sources; including plants. How much protein do we need? Roughly speaking, between 10 to 35% of your calories should come from protein, depending on your level of activity. For the average diet of 2000kcal a day this is somewhere between 50 and 175g protein. The average, fairly sedentary adult generally aims for about 50g; a goal that is easily achievable on a diet that includes animal proteins. A bit of milk, an egg, plus a portion of fish or meat and you are pretty much there. On a plant based diet, still aiming for 50g, that looks like a cup of lentils, a cup of quinoa and several large handfuls of nuts. Also fairly doable. But what if you need to aim higher? Long story short, it is a lot easier to maximise your protein intake with an animal based diet than it is with a plant based one. And what about those all essential amino acids? You need a really varied range of plant proteins to ensure an adequate intake. In all likelihood, the surge in popularity of protein powders has come with increased interest (and uptake) of a plant-based diet.

Protein in plants

There are certain foods that top the superfoods list time and time again. And, whilst there is officially no such thing as a superfood, it cannot be denied that some foods certainly hold more weight than others in the nutrient density department. A varied diet including plenty of fresh fruits and vegetables is the best way to maintain nutritional health, yet this can often be more an ideal than an actuality. Luckily many of the top superfoods already have dry goods status, and many others are available in powder form for easy and economical pantry storage. Here's our top 10 superfoods list for your pantry (in no particular order).

Acai

Antioxidant boosting acai has long been known as a beneficial beauty food. Chock full of anti-ageing vitamins and minerals, particularly Vitamin E, Beta Carotene, calcium and phosphorus, acai appears on most of the superfoods lists for skin. One of the only fruits to offer essential fatty acids, the sugars in acai are absorbed more slowly than with most fruits. Acai is rich in antioxidant anthocyanins, known as the the beauty antioxidant for their power to boost flow to all the organs (including the skin). Try our organic acai powder

Cacao

One of the best dietary sources of magnesium, cacao is rich in the minerals iron, zinc, and sulphur. One of the richest sources of antioxidants, this fibre rich seed is full of heart healthy flavonoids. Boasting an impressive array of amino acids, phytochemicals, and small amounts of caffeine, cacao is also the ideal energy booster. Try our organic cacao powder

Maca

One of the most powerful foods in nature, maca contains almost 60 phytochemicals alone. A good source of amino acids, fatty acids, and fibre, it is particularly rich in minerals potassium, calcium and phosphorus. Maca is an excellent source of plant sterols that can help to lower cholesterol levels. But the true magic of maca lies in its power as an adaptogen. These rare properties allow maca to support adrenal function, restore hormonal balance, and regulate and reduce stress. A source of non-stimulating energy, we think maca really deserves its place on the superfoods list. Try our organic maca powder

Berries

Not to be underestimated, berries are the most nutrient dense of all the fruits. Full of vitamins, minerals and antioxidants, each variety of berry has its own nutritional benefits. Raspberries are particularly rich in Vitamin A, calcium, magnesium and iron. Blueberries are a good source of potassium, whilst strawberries are rich in manganese. All of them are great sources of Vitamin C. Try our Australian mixed berry fruit powder

Flax seed

Flaxseed, also known as linseed, is one of the best plant sources of omega 3 fatty acids. Good for reducing inflammation and an excellent source of fibre, the mucus forming properties of linseed help to control insulin, stabilise blood sugar and reduce appetite. Linseeds contain lignans, a particular form of plant estrogens that make them particularly important for women's health as they can help to maintain bone health and protect against certain female cancers. An excellent source of Vitamin D and E. Try our organic Australian flaxseed

Goji

Goji berries have been a longevity food in Chinese medicine for thousands of years. A complete source of protein, with all the essential amino acids, they are an excellent source of fibre. Rich in antioxidants, beta carotene, and Vitamin C, goji berries are also a good source of iron. Like maca, goji berries are also adaptogens; a rare nutritional benefit. Try our goji berry fruit powder

Leafy greens

Despite their humble status, dark leafy greens are some of the best examples of nutrient density. Full of antioxidant benefits, greens are rich with the minerals calcium and iron, as well as vitamins A, C, and E. They also boast high levels of life giving chlorophyll. Try our organic kale vegetable powder

Hemp seed

One of the first plants to be cultivated by man, and still one of the most eco-friendly crops, hemp offers a complete source of protein, providing all the essential amino acids. One of the best plant sources of fatty acids, hemp is a rich source of GLA (gamma linoleic acid). A type of omega-6, GLA has shown to reduce inflammation and lower cholesterol. Hemp is also rich in the minerals magnesium, iron, zinc and potassium, as well as a good source of fibre and Vitamin E. Try our hulled organic hemp seeds

Oats

Oats, despite not always being suitable for the gluten sensitive, have some amazing nutritional properties. Rich in the soluble fibre beta-glucan, they are one of the best foods for lowering LDL cholesterol. Soluble fibre also helps to prevent insulin spikes. Oats are also a rich source of magnesium that can help to regulate insulin levels. Oats also contain a natural sedative that can help to treat anxiety, depression and insomnia. Try our jumbo oats organic 5 grain porridge mix

Green Tea

Superfood powders are an easy way to enhance the nutrient power of your diet and their scope goes way beyond just super greens. Fruit powder, vegetable powder, protein powder (and yes, greens powder) can all help you maximise your intake of superfood nutrients. In this article we explore the subject of superfood powders and look at some of these in more detail. Before we begin, why not read our article on superfoods and nutrition first? It is a great nutrition primer and introduction to superfoods.

What is superfood powder?

Superfood powders are nutritionally dense foods, most often fruits and vegetables, that have been dehydrated and ground to a fine powder. Convenient, easy to use, and with a longer shelf life than fresh produce, they are an easy way to increase your nutrient intake. Boost Nutrients superfood powders are made from high quality fruits, roots, leaves and seeds that, where possible, are organic and sourced from within Australia. We support minimal intervention, pesticide-free farming and try to reflect this in our products as much as we can. Some superfood powders are blended, and are often targeted at specific concerns. They contain a range of different ingredients and provide an overall spectrum of nutrients. Some may 'boost vitality' whilst others are designed to 'strengthen your immunity'. They may, not always, contain smaller amounts of the most expensive ingredients. Here at Boost Nutrients we make pure superfood powders, made of a single ingredient, that gives you ultimate control. Each powder, fruit or vegetable, is a superfood in its own right, with its own unique nutrient profile. They range from the exotic, like maca root powder, to the down right boring, like kale. Sorry, kale. How are superfood powders made? Our powders are not freeze dried. Despite what a superficial search on the internet may tell you, current understanding actually shows that there are better ways to preserve nutrients in dehydrated fruit and vegetables. We make our superfood powders with a totally different technology, that retains a higher percentage of nutrients, flavour, aroma, and colour. The resulting powders form a crystalline structure that is also more easily dissolved for maximum efficiency. This process is called low temperature continuous evaporation. A low heat method of vacuum drying, it is considered to be 'the ideal method for drying oxygen sensitive materials, such as fruits and vegetables'. Is superfood powder good for you? Superfood powders are a great addition to you diet, especially if it is lacking in fresh produce such as fruit and vegetables. As we have seen, fresh produce deteriorates rapidly whilst powdered fruits and vegetables are processed as close to harvesting as possible. They are already ahead of the game when it comes to retention of vital nutrients. The nutrient profile of a single ingredient powder is the same as the fruit from which it is made. As with whole produce, the best way to experience a wide range of benefits is to broaden your food choices and incorporate as much variety as possible in your daily diet. Mix it up! One thing most superfood powders have in common is high levels of antioxidants. Do superfood powders contain fibre? The fibre present in fruits and vegetables is still there in powder form as the only thing that has been removed is the water. It has been broken down, so you do lose the mechanical benefits of fibre on digestion, but other than that the fibre remains. Soluble fibre is often a contributor to superfood status, so produce that is high in insoluble fibre (such as the pectin in raspberries) will retain all of its nutritional benefit.

How to use superfood powder

Can you mix superfood powders? Our pure, single ingredient, superfood powders are easy to mix together to come up with fresh tasting ideas or specific combinations of nutrients. Just be sure to stay within the individual dehydration guidelines for each specific powder. It is pretty impossible to overdose on fruits and vegetables but a little goes a long way. How to make superfood powder taste good. Many superfood powders taste great already. Fruits such as mango, or berries, taste pretty much the same as they do when fresh. Vegetable smoothies, especially green smoothies, can take a bit of getting used to even when made using fresh produce. Using a powder doesn't change that, so you may need to get a little creative. How much superfood powder in a smoothie? It all depends whether you want to simply boost a smoothie that has been made with fresh produce, or reconstitute a larger amount of powder in order to substitute the fresh produce. Amounts vary depending on the powder in question so it is best to go by the individual guidelines. Does superfood powder expire? As a food product, all superfood powders will have a best before date. Whilst they don't expire exactly, they will slowly degrade over time and their nutrient content will diminish, especially once opened. That said, they will be good for several months at least, just take care to reseal it well once open as the powders will absorb moisture and be exposed to oxidation. On the flip side, fresh produce begins to lose its nutrient value the moment it is harvested. Even before it begins to break down and become inedible it has lost a good percentage of its vitamin and mineral content. A banana in the fruit bowl will probably last a week, max.

Fruit powders

The difference between fruit powders and fresh fruit Although fruit powders retain many of their nutrients they have a very different composition to fresh fruit. Nothing can replace the sensation of biting into a ripe peach and juice dripping down your chin, or the scent of the seasons first strawberries. There are many reasons for enjoying food, and not all of them are nutritional. But fruit powders do have certain advantages. They have a longer shelf life, for more convenience and less waste. They are also easy to prepare and exceptionally versatile. What can you do with fruit powder? - sprinkle on porridge - mix into milk or yoghurt - add to your homemade granola mix - stir into your baking (including frosting) - stir into ice cream - mix into spice blends and dry rubs - add to your herbal tea blends - stir into salad dressing (mango is great) and of course...smoothies! Explore our range of fruit powders

Vegetable powders

Are powdered vegetables as good as fresh? In the same way that there needs to be a place in the diet for whole fresh fruit, fresh vegetables should be making up a huge percentage of your daily meals. Yet, other than their shelf life and versatility, vegetable powders (especially greens) do have one huge advantage; many, many people quite literally will not eat their greens. Most people enjoy fruit as it is sweet, but there a lot of people that miss out on the nutrients that vegetables offer. It is all too easy to tell people to focus their meals around vegetables, but what if they don't? Given a choice between beetroot powder baked into a chocolate muffin or no beetroot at all, we know which we would choose. How to use vegetable powder - sprinkle over popcorn - add to soups, stews, curries and sauces - add to salad dressing - mix into your muffin and bread mixes (even cake) - stir into dips - create savoury spice blends - stir into rice - add to scrambled eggs and omelettes Explore our range of vegetable powders

Greens powders

Greens powders come under the same category as vegetable powders but they deserve a special mention. Greens are the holy grail of the vegetable world, and quite often the one group of produce that we could all do with more of. Eating a bowl of berries is easy, or even a plate of carrot sticks, but working your way through a big plate of greens is another story entirely. Many commercial greens powders are blends of highly nutritious green foods. Seaweed and algae are top of the ingredients list. A little goes a very long way, which is a good job as they generally taste vile. Boost Nutrients greens powders are single ingredient powders made from good old Australian-grown greens. You can use them anywhere in your cooking that you might add a handful of greens, and in foods that maybe you wouldn't. Throw them in a curry sauce, or a soup, or to make your fresh pasta dough green. Don't forget, matcha is a powerful green superfood powder too!

Protein powders

Whilst there is no standard definition, it is generally accepted that superfoods are foods that are particularly nutrient dense. But what does that mean exactly? And which foods qualify? In this introduction to superfoods we put things into perspective with some nutrition basics before taking a closer look at the foods that make the superfood list.         TABLE OF CONTENTS What is nutrient density? All about nutrients What are macronutrients? Why are amino acids important? What are fatty acids? Slow release carbohydrates Why do we need fibre? What are micronutrients? What are vitamins? Minerals in food What are phytochemicals? What are antioxidants? Can nutrient density be measured? The Superfoods List Superfood vegetables Superfood fruits Superfood grains Super seeds Superfood powder

So, what is nutrient density?

Nutrient density is a term used to describe the amount of nutritional value a food can offer in relation to its calorific load. In other words, nutrient dense foods offer maximum nutrition for minimal calories. Berries are a good example. The flip side is the concept of empty calories; foods that offer little nutritional value beyond the calories they provide. A spoonful of table sugar for example. The importance of nutrient dense foods Nutrient dense foods are important for a number of reasons. Food may be our source of vital fuel, as any carbo-loading athlete will tell you, but man cannot live on mere calories alone. Quite the opposite in fact. We quite literally are what we eat, and the human body requires a wide range of nutrients to thrive. Anyone who has ever struggled with their weight will tell you just how easy it is to consume too many calories, and the amount of food needed each day to maintain a healthy weight is surprisingly small. We don't believe that anything should be off limits (food is, after all, so much more than just nutrition) but it does make sense to include in your diet many nutrient dense foods. Think of it like paying your insurance premiums. Can nutrient density be measured? The 'aggregate nutrient density index', or ANDI for short, ranks foods based on their nutrient density ratio, on a scale of 1 (least nutrient dense) to 1000 (most nutrient dense). It is based on a simple mathematical equation based on nutrient value divided by calories. Se we can see, at a glance, that kale receives a top score of 1000. And yes, kale is indeed considered to be one of the most nutrient packed foods on the planet. We can also see that white bread receives a score of 9, and cola receives a score of 1. Also pretty fair. Yet the ANDI system is a measure of micronutrient density. It fails to take into account the nutritional components of the macronutrients. This means that although it can give us insight into foods that offer the most micronutrients per calorie, it fails to recognise the inherent qualities of some foods that we might still class as a 'superfood'. Defining superfoods It is true that foods from the top end of the list, which is dominated by vegetables and a few berries, come packed with more micronutrients and plant nutrients than those further down. Yet olive oil, packed with nutritional benefits including plant compounds, is considered only one point better than the empty calories of white bread. Avocados, almonds, bananas, and walnuts all receive a comparatively low score, yet each of these foods has a slew of nutritional benefits to offer. This is why it is so important to eat a wide range of foods AND equally important to put calories into the context of their vital macronutrients. Maybe a better description of superfoods would be 'foods that are especially rich in nutrients that have been shown to have positive effects on human health'. Also, perhaps now would be a good time for a nutrition primer. Understanding the food that you eat, and how it works in the body, will allow you to make your own decisions and reach your own conclusions about your personal nutrition choices and how you might define 'superfoods'. ↑TABLE OF CONTENTS↑

All about nutrients

Nutrient. Now, that CAN be defined. A nutrient is "a substance that provides nourishment essential for the maintenance of life and for growth". Almost all of our nourishment comes from food. Essential nutrients are those that the body cannot make itself. We can, for example, synthesize Vitamin D from sunlight but we need food and water to provide us with the rest. There are six major nutrients; carbohydrates, fats, proteins, vitamins and minerals, plus water. With the exception of water, which belongs in a class of its own, these are further grouped into macronutrients and micronutrients. Both of these are vital to the concept of nutrient density and superfoods, although superfoods do, by definition, involve a high volume of micronutrients. Don't dismiss the importance of the macronutrients though. Not only do they provide the energy we require to live, in the form of calories, but they have some pretty important qualities of their own too. ↑TABLE OF CONTENTS↑

What are macronutrients?

Macronutrients provide, amongst other things, fuel for the body. They give us energy, measured as calories, that the body uses (or not) as required. They are known as the 'macros' because we need them in larger amounts. The macronutrients are protein, fat, and carbohydrate. All foods are made up of a combination of the three, in varying ratios, but we classify them according to what they provide the most of. Grains, for example, contain a little fat and a little protein yet are classified as carbohydrate foods as this is what they are primarily composed of. It is fairly obvious that meat is made of protein and fat, but without the small amount of carbohydrate in its composition it would never brown on the outside during cooking. Essentially, carbohydrates provide the major fuel source for the body to burn. Protein and fat also provide fuel, which the body can burn, but they play an equally vital role in growth and repair. Although we measure them in terms of the calories they provide, the macronutrients each have their own superpower. Let's begin with protein. Protein is made up of chains of molecules called amino acids. When we eat protein, our body breaks down the chains into their component amino acids. Why are amino acids important? Our body uses these amino acids to build proteins of its own. Just as they make up the proteins we eat, they also make up the proteins that the human body is made of. Skin, hair, tissues, and even cells (right down to our DNA) are made of proteins, that are made of amino acids. There are 20 amino acids essential to our health. Nine of these are classed as essential. As the body cannot make these itself, we must get them from food. What are fatty acids? Fatty acids are the building blocks of fats, which are referred to chemically as lipids. They join together in chain like structures, which the body breaks down during digestion. The composition of these chains determines whether the fats are saturated, mono-unsaturated, or poly-unsaturated. As we saw with the macros, most foods that we class as fats or oils are composed of all three types of fatty acids, with one type dominant. Saturated fats are by their very nature more solid than the more fluid poly/mono fats that we tend to identify as oils. Essential fatty acids As with amino acids, the body can make some of the fatty acids it needs but those that it cannot manufacture must come from the diet. These are the groups known as omega-3 and omega-6. Both groups are polyunsaturated fats, and within these groups are hundreds of different fatty acids. The ratio between these two groups is important, yet we often consume way too much omega-6 in comparison to omega-3. This is widely considered to contribute to inflammation. Omega-3 is a component of our cell membranes and plays a vital part in heart and brain health, as well as metabolism. The aim should be to increase omega-3 intake, rather than decrease omega-6. That is not to say that omega-6 fatty acids are not beneficial. GLA (gamma-linoleic acid) for example may have anti-inflammatory properties, whilst CLA (conjugated linoleic acid) is thought to play a role in reducing body fat. Don't forget though that the focus should be on the diet as a whole, not on individual nutrients. Beneficial fatty acids Another group of fatty acids is omega-9. Although the body can make omega-9 fats itself, it can be beneficial to get it from the diet too. Slow release carbohydrates Carbohydrate is the body's main source of fuel. Whilst we can metabolise fats and proteins for energy, the most efficient route is the breakdown of carbohydrate to glucose. Put very simply, the closer the foods are to glucose, the quicker the glucose hits the bloodstream. Simple carbohydrates, such as table sugar, are really easy to break down into glucose. Complex carbohydrates are much harder to break down, and as such take longer. Carbohydrates are sugar, starch and fibre. Of these, sugar is the most simple. Starches are more complex and fibre is largely indigestible. Complex carbohydrates are usually whole plant-based foods that contain starch and fibre together.  Wholegrains, for example, or an apple. Fibre is found in the cell walls of plants and is generally not metabolised by the body. Some fibre, known as soluble fibre, is partly digestible. Oats are a good source of soluble fibre, as are apples. Why do we need fibre? Indigestible fibre  (aka insoluble fibre), what we used to call 'roughage', is broken down by chewing. Other than that, it passes through the digestive system intact. Insoluble fibre aids 'peristalsis', which is the muscle contraction of the bowel that moves food through the system. It is essential for a healthy gut. Fibre also slows down the digestion so that glucose is taken up more slowly, and steadily. Hence, slow release carbohydrates. This is essential for improved blood sugar control. Soluble fibre dissolves in water. It creates a gel that also slows down digestion. As well as helping to regulate blood sugar levels, soluble fibre is thought to help reduce cholesterol. ↑TABLE OF CONTENTS↑

What are micronutrients?

The whole concept of superfoods revolves around micronutrients. But for now, lets examine what these mean in terms of nutrition, and our health and wellbeing. Micronutrients are the powerful substances that we need in much smaller amounts than the macronutrients, yet are equally essential to life. The body uses micronutrients in the cellular processes that are essential to proper growth and development. It would be impossible for the body to manufacture compounds such as hormones, enzymes, and neurotransmitters, without the essential micronutrients. The essential micronutrients are grouped into vitamins, and minerals. Each plays a specific role in the maintenance of health. Deficiency will display as ill health and disease, not all of which will display obvious symptoms. A balanced healthy diet should provide all the vitamins and minerals we need. However, modern food production, along with our increasingly toxic environment, has led to food sources with depleted nutrients as well as increased intake requirements. Superfoods are a great way to boost intake and ensure optimum levels of key nutrients. What are vitamins? Vitamins are organic compounds produced by plants and animals. There are 13 vitamins essential to human health and we get all of them from food, although the body can manufacture some of them to a certain extent. The fat soluble vitamins A,D,E, K are stored in fatty tissues within the body. We need dietary fat in able to absorb them via our intestines. The water soluble vitamins C and B are not stored in the body and leave via the urine. A regular supply of water soluble vitamins is required. Minerals in food Minerals are inorganic elements that come from the land and water on which plants and animals grow. The macro-minerals are those we need most of, whilst the trace minerals are those we need in smaller amounts. What are phytochemicals? Phytochemicals are the bio-active compounds found in plants that are not essential nutrients for humans yet are increasingly shown to be beneficial to our health. Each plant can contain hundreds of different phytochemicals, also known as phytonutrients or plant micronutrients, in varying combinations. These powerful plant compounds, of which we have identified well over a thousand, give colour and flavour to the vast range of fruits and vegetables that we eat as food. Which is why the soundest nutritional advice is to eat as broad a range of foods as possible. Plants, especially. The importance of phytonutrients Phytonutrients can support our health in ways we are only just beginning to understand. Indigenous peoples have understood the connection between plants and health for thousands of years, but technology has given us greater means to analyse, catalogue, and classify our findings. Understanding phytonutrients goes a long way to explaining the importance of 5-a-day, although we now understand that 5-a-day is more of a bare minimum than a goal to reach for. This just serves to underline the importance of plants in the diet, with a very simple message. Eat as many fruit and vegetables as you can. What are antioxidants? Antioxidant compounds are found in varying levels in almost all plants. The term antioxidant means 'against oxidation' and describes a particular function of a nutrient, not a specific group of nutrients. Vitamins, minerals, and phytonutrients, can all have antioxidant properties that fight against harmful oxidation in the body. The antioxidant powers in a particular plant may come from one antioxidant compound, or they may come from many. The ORAC scale Levels of antioxidants in foods are measured in ORAC units, which stands for 'oxygen radical absorbance capacity'. Current guidance suggests a daily intake of at least 5,000 ORAC units daily. ↑TABLE OF CONTENTS↑

The Superfoods List

If you are simply avoiding gluten, then discovering that some ingredients may contain trace amounts of gluten is not such a major thing. But if you have coeliac disease, or are cooking for someone who does, then you need all the knowledge that you can get. The most recent food to be called into question for its gluten content is cocoa powder.

So, is cocoa powder gluten-free?

When it comes to gluten, some foods are more obvious than others. We all know that most baked goods, traditionally made with wheat flour, are a no-no. Then there are the stumbling blocks, where we just aren't quite sure. Like the gluten content of oats, for example... Yet most often it is the hidden perils of food processing that are to blame. Cross contamination of gluten is a big issue, as is the use of gluten containing foods as fillers and flavorings. The use of gluten in lollies is a prime example. Basically, the further you get down the processing chain, the more likely it is you will find added (or even hidden) gluten in your food.

Does chocolate contain gluten?

The most processed form of cacao is chocolate. And let's face it, the reason that we choose to add cocoa powder to our food is to make it taste of chocolate. We may not want the additional fats, sugar, dairy or even gluten, but we do want that glorious chocolate hit. There are degrees of processing in chocolate, from the small-batch artisanal bars to the mass-produced big brands. Some, made with the fewest ingredients in a certified free-from-contamination zone, may be gluten-free. These are the high quality chocolates made from cocoa liquor, cocoa butter, and sugar, with perhaps added milk or cream. Whilst likely to be gluten-free, particularly on the ingredient front, it is a sad fact that the smallest artisan producers are the least likely to have the financial resources required to invest in gluten-free certification. Mass produced commercial chocolate is more likely to include gluten-containing ingredients. Powdered milk, soy lecithin, and even vanilla extract are all known to have been contaminated with gluten. Is soy lecithin in chocolate gluten-free? Soy lecithin itself does not contain gluten. But it may contain residues used in processing, or even additives that do. And these may not be on the label. Used as an emulsifier, lecithin helps to bind and hold the ingredients in chocolate together for a smooth mouthfeel. Many coeliacs report sensitivity issues with soy lecithin, whether through gluten contamination or other related issues.

Is cacao gluten-free?

A potent, raw, superfood, Australian bee pollen is packed full of nutrients that provide a welcome boost for our wellbeing.

What is bee pollen?

Bee pollen is the pollen from flowers, mixed with small amounts of nectar, honey, wax, and bee secretions. Stored in the hive, it provides vital food for the bees, giving them essential protein and fats. How bees collect pollen A bee can carry over half its bodyweight in pollen, stored in a pollen basket on each of their back legs. As pollen collects on its body, the bee brushes it into the baskets for transportation back to the hive. An entire colony of bees can collect up to 50kg pollen in a season. Along the way, they pollinate our flowers and crops. Only female honey bees have pollen baskets on their legs for collecting pollen. The bees bring the pollen back to hive and pass it to the worker bees. They pack it into storage chambers in the hive, mixing it with nectar and bee secretions. In this way the tiny grains of pollen are broken down to make the nutrients more readily available. How bees make honey from pollen Bees make honey from nectar, not pollen, yet both nectar and pollen are vital to the survival of the colony. Most bees collect either pollen or nectar. The nectar is sucked into a separate stomach specifically designed for this purpose. If the bee needs to feed, a little of the nectar is released into the actual stomach. Back at the hive, the bees gather to process the nectar, chewing it and passing it from bee to bee. This, along with enzymes in the saliva, reduces the moisture content. Like making syrup. The reduced nectar is packed into cells in the hive and then fanned with wing activity until the total moisture content is just under 20%. The nectar has become honey. Each wax cell in the honeycomb is now sealed off with more wax. Honey provides a winter food source for the bees. It provides carbohydrates alongside the fats and protein provided by the bee pollen. What does bee pollen taste like? Owing to the diversity of the flora from which the bees collect pollen and nectar, the taste of Australian bee pollen can vary not only between batches, but also between granules. Overall, bee pollen has a fruity, floral flavour with a slightly grainy texture. Like a soft crunch. It is subtly sweet and vaguely reminiscent of honey.

The benefits of bee pollen in smoothies

There are many reasons you may want to boost your diet with greens powder. But why are green vegetables just so good for you?

Are green powders healthy?

Green powders are an excellent way to boost your nutrient intake with the power of green vegetables. Designed as a nutritional supplement rather than an alternative, green powders are great for when you need extra nutrients in your diet or, for whatever reason, are finding it difficult to make your fruit and veg targets.

Why are green vegetables good for you?

Green vegetables are full of a pigment called chlorophyll. They also contain a whole host of other nutrients for very little calories which makes them some of the most nutrient dense foods around. What is chlorophyll? Chlorophyll is a green pigment found in plants that helps them to convert sunlight into energy. For humans it acts as a powerful anti-oxidant. Generally, but not necessarily, the more green the vegetable the more chlorophyll it contains. That said, if you choose dark green vegetables to include in your diet, you can be sure of a good source of chlorophyll as well as plenty of other nutrients. What are dark green vegetables? All vegetables (and fruits) have some nutritional benefit, and the best health advice you can follow is to eat the rainbow. Quite simply this means to eat a wide range of fresh produce, choosing as many different varieties and colours as you can. Fruits and vegetables all contain pigments that give them their colour. These pigments are known as phytonutrients (or plant chemicals) and they are what makes this food category so unique, and so beneficial. The more colours you eat, the higher your intake of beneficial plant chemicals. Dark green vegetables are a group of vegetables that share similar nutritional characteristics. Other vegetables that are green but do not share the same nutrient profile belong in a different group. Celery, for example. Or iceberg lettuce. These both contain vital nutrients, just different ones. Dark green vegetables may share similarities yet they each have something unique to offer. So within that rainbow, choose many varieties of each colour as well as individual colour groups. Green leafy vegetables Most dark green vegetables also come under the heading of leafy greens. There are salad greens, such as rocket and watercress. Then there are those such as kale and chard, which are generally cooked. Broccoli is related to kale, yet also to cauliflower. Some varieties of broccoli are more leafy than others. Baby spinach is seen primarily as a salad leaf, whilst mature spinach tends to need cooking. Kale and spinach are both examples of leafy greens, and are pretty much nutritional royalty. Is spinach good for you? Yes, spinach is super good for you. Not only a good source of chlorophyll, it is packed with vitamins and minerals including over a dozen antioxidant flavonoid compounds to protect against heart disease and bolster your immune system. Spinach is an excellent source of vitamin K that is essential for blood clotting and maintaining healthy bones. Is kale good for you? Kale is also exceptionally good for you. Beyond giving that chlorophyll boost, kale is full of amazing nutrient properties. Did you know it contains a substance that can help to balance oestrogen? It also helps to protect bones with calcium and magnesium alongside vitamin K. Kale is also rich in beta-carotene and vitamin C. How much protein in kale and spinach? Whilst not protein powerhouses, kale and spinach do not do too badly in the protein stakes. We explore protein supplements in this post about protein powder.

How to use greens powder