#nutritionschool

Day 1/100 of productivity- I’m restarting this challenge. I was actually very productive and did some reading for my Food Science class and studied some history. Can’t believe I started my Masters’ program!

KETO VEGAN ICE-CREAM DONUTS by @charissa_and_co_wellness ____________________________________ Within this low sugar recipe, I added yacon syrup, but please note you can also use Xylitol as a low calorie sweetener, I just prefer Yacon. It tastes to me more natural and it is more a ‘natural sugar’ to me. Because a large part of yacon syrup isn't digested, it has only a third of the caloric value of sugar, about 133 calories per 100 grams, or 20 calories per tablespoon, so for this reason, it can be used as a low-calorie alternative to sugar. ________________________________ Within this recipe, i used Vanilla plant based protein powder, the smooth vanilla taste and texture goes really well within this recipe. The pink colour is from sprinkling a bit of my superfood powder in the end after blending to give a bit or colour and added superfood goodness. ___________________________________ CLEAN LEAN PROTEIN: From @nuzest_singapore is delicious in smooth vanilla, this protein is not only free from gluten, dairy, soy and GMOs, but high in protein yet low in carbs, sugar and fat. It’s 100% vegetable & high in easy digestible protein ———————————— Use promo code "Charissa_W10” to get 10% off your order : https://www.nuzest.sg ——————————— DM: FOR MORE ON THE RECIPE. __________________________________ #healthandwellness #raspberry #instastory #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #nutritionschool #personalcoach #feedfeedvegan #healthandwellnesscoach #vegan_share #healthandwellnesscoach #smoothie #receitasfit #postworkout #preworkout #plantprotein #smoothieshare #smoothiebowls #rawfood #nuzest (at Asia/Singapore) https://www.instagram.com/p/BzrAbdFnaLQ/?igshid=dvc5qz8salu8

SEEDED CHAI & SUNFLOWER BREAD by @charissa_and_co_wellness ——————————————————— Delicious easy flat bread, no oil, no grains, I also made this as a nut free alternative. Some of us might find that certain plant compounds are not as easily digested as others, this makes us all unique, therefore it is finding what works for you. It is always imperative to make sure your nuts and seeds are pre-soaked or already store bought activated as this allows for the body to absorb the nutrients from the nuts or seeds, a super easy alternative if you don’t have time is to buy your activated seeds or nuts already, but bear in mind when making this “bread” you would still need to pre-soak the chai seeds as this and the zucchini is your binding (wet) agent. https://www.charissaandco.com/soaking-dehydrating ——————————————————— The use of sunflower seeds allows for a bit of a nutty flavour, this is ideal for times when you are looking to opt for nut-free versions, Sunflower seeds are especially high in vitamin E and selenium. ——————————————————— These function as antioxidants to protect your body’s cells against free radical damage, that can lead to DNA age-related diseases. ——————————————————— Flavonoids are also present and other plant compounds that work together in reducing inflammation in the body. ——————————————————— Grab your own Nut milk bag from Ellie’s Best, use code “charissa” to receive 10% off your order http://elliesbest.myshopify.com?afmc=charissa&utm_campaign=charissa&utm_source=leaddyno&utm_medium=affiliate ——————————————————— #healthandwellness #superfood #instastory #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #nutritionschool #personalcoach #feedfeedvegan #lowgi #vegan_share #vegan #berries #receitasfit #postworkout #preworkout #plantprotein #smoothieshare #smoothiebowls #rawfood (at Asia/Singapore) https://www.instagram.com/p/BvIpQJ7hDPq/?utm_source=ig_tumblr_share&igshid=uovvror60e2l

GOLDEN CACAO SUPERFUEL SMOOTHIE by @charissa_and_co_wellness ——————————————————— Golden berries are bright, orange-colored fruits, I love incorporating them into some dishes, especially a super greens cacao base smoothie, the subtle flavours of the berries are a mixture of sweet and sour, almost like a reminiscence of pineapple marrying mango. ——————————————————— They are packed with nutrients, this is not only seen on the back of packaging, but as these berries are part of the berry family, they are one of the superfood must tries :). Berries in general are low in sugar and are ideal for those wanting to enjoy more variance in their selection of fruits when it comes to berries. ——————————————————— Other known as Inca Berries, there berries are not only packed with antioxidants along with their anti-inflammatory properties, they also boast they are a good dose of your Vitamin K, Vitamin K is usually needed for our overall bone health. ——————————————————— 1 Nectarine 1 Pear 1/2 Cup Pre-soaked Inca berries @naturessuperfood 1 Tablespoon Quinoa Flakes 1 Handful of Kinky Kale 1 Fresh Coconut & Flesh 1 Tablespoon Vanilla Plant based Protein 1 Cup ice ——————————————————— Top with your favourite, i use clean cacao nibs, goji’s & a couple of inca berries. ——————————————————— #healthandwellness #raspberry #instastory #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #nutritionschool #personalcoach #feedfeedvegan #healthandwellnesscoach #vegan_share #healthandwellnesscoach #smoothie #receitasfit #postworkout #preworkout #plantprotein #smoothieshare #smoothiebowls #rawfood #vitamix (at Asia/Singapore) https://www.instagram.com/p/BuuoGzZBsx-/?utm_source=ig_tumblr_share&igshid=fdtnrxbl1xhn

PEAR GUAVAS SMOOTHIE by @charissa_and_co_wellness ——————————————————— Guavas are an excellent source of fibre, so why not enjoy more guavas as it’s known to increase bowel movements & prevent constipation. ——————————————————— Guava is certainly part of the Low GI fruits, Low in sugar and calories, I love incorporating this fruit into smoothie bowls, one it’s slow releasing sugar, two it’s high in fibre, it also goes really well with so many other fruits. ——————————————————— Pears are Low in calories, pears can help lower Inflammation within the body, inflammation is the root cause of most illnesses. Also being high in fibre makes this a delicious fibre filled smoothie bowl, even ideal to have as breakfast instead of the usual refined porridge. Pears are know to contain high amounts of vitamin C, vitamin K and boron, which aid in bone health. ——————————————————— Dr Draxe speaks about pears also aiding to improve circulation, peristalsisin the gut as well as a good source for lowering cholesterol along with allowing for healthier kidney function due to the antioxidants present in pears. ——————————————————— NATURES SUPERFOOD http://www.organicandwholesale.com/superfood-powder-blends.html AMAZING OFFER JUST FOR YOU - code:CHARISSA Promo details: Get your Blends at $9.90 (U.P. $15.90) with FREE delivery $8.90) Valid from: 15-22 March ——————————————————— 2 Large soft ripe White Guava 1 Pear 5 Cauliflower florets 1 Fresh coconut water (300ml) 1 Cup of Fresh coconut flesh 1/2 Teaspoon vanilla extract 2 Pinches of cinnamon 1/2 Teaspoon Yacon syrup @naturesuperfoods 1 Tablespoon of Vanilla Clean Lean Protein @nuzest_singapore ——————————————————— Use promo code "Charissa_W10” to get 10% off your order : https://www.nuzest.sg ——————————————————— #healthandwellness #raspberry #instastory #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #nutritionschool #personalcoach #feedfeedvegan #healthandwellnesscoach #vegan_share #healthandwellnesscoach #smoothie #receitasfit #postworkout #preworkout #plantprotein #smoothieshare #smoothiebowls #rawfood #nuzest (at Asia/Singapore) https://www.instagram.com/p/BvTXZzchyqJ/?utm_source=ig_tumblr_share&igshid=1k7t2qjgs7ur5

KIWI BODYFIT SMOOTHIE BOWL by @charissa_and_co_wellness ——————————————————— This beautiful blend contains some essential superfoods, ideal to be versatile both quick & easy or even if you’re wanting something cooling like a smoothie. ——————————————————— Amaranth is classified as a pseudocereal, therefore this is a grain-free blend, this plantbased “seed” is naturally gluten-free, rich in protein, fiber, micronutrients & antioxidants ——————————————————— Spirulina not only for its high protein content but also high in antioxidant, & it has a great amount of anti-inflammatory properties. ——————————————————— As a quick way to enjoy your retrofit blend just mix 2 Tsp with a glass of water or coconut water, option to even mix in with your plantbased protein blend. ——————————————————— SIMPLE SMOOTHIE RECIPE: 1 Frozen Banana 🍌 1 Cup of coconut flesh 1 Kiwi 🥝 Fruit Frozen 1 Tablespoon desiccated coconut 1/2 Cup Coconut water 2 Tsp @naturessupefoods Body retrofit. 5 Blocks of ice Blend & Enjoy 😉 ——————————————————— For free delivery on your own superfoods use - code: CHARISSA Promo details: Blends at $9.90 (U.P. $15.90) with FREE delivery $8.90) Valid from: 15-22 March ——————————————————— #healthandwellness #raspberry #instastory #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #nutritionschool #personalcoach #feedfeedvegan #healthandwellnesscoach #vegan_share #healthandwellnesscoach #smoothie #receitasfit #postworkout #preworkout #plantprotein #smoothieshare #smoothiebowls #rawfood #momsg (at Asia/Singapore) https://www.instagram.com/p/Bu5eaMwBA-U/?utm_source=ig_tumblr_share&igshid=5pwf47nhovem

GOJI BERRY RASPBERRY DELIGHT SMOOTHIE by @charissa_and_co_wellness ——————————————————— You can never go wrong in using some form of berries within your smoothies, I love using berries. ——————————————————— This recipe, I decided to combine both Goji berries and Raspberries, why? Not only for the great amount of nutrients, but I also found these two little power houses marry each other really well. ——————————————————— Raspberries, are high in antioxidants, these plant compounds protect our bodies cells against further cell damage. Antioxidants are also known to reduce your risk of certain chronic diseases. ——————————————————— DM: RECIPE SHARE ——————————————————— #healthandwellness #raspberry #instastory #charissa_and_co_wellness #vegan #veganblog #veganstory #feedfeed #recipe #recipeshare #foodsg #foodie #nutritionschool #personalcoach #feedfeedvegan #healthandwellnesscoach #vegan_share #healthandwellnesscoach #smoothie #receitasfit #postworkout #preworkout #plantprotein #smoothieshare #smoothiebowls #rawfoodrecipes (at Asia/Singapore) https://www.instagram.com/p/Btw3KnbBdcr/?utm_source=ig_tumblr_share&igshid=shuxq2xxvkr4

ACAI POPPY INCAN BERRY BALLS by @charissa_and_co_wellness ——————————————————— Acai berries contain healthy fats and low amounts of sugar, as well as many trace minerals and plant compounds, including anthocyanins. ——————————————————— Acai is incredibly rich in antioxidants, boasting three times the amount found in blueberries. ——————————————————— The antioxidants in acai counteract the damaging effects of inflammation and oxidation in brain cells, which can negatively affect memory and learning. ——————————————————— #deliciousfood #veganfoodporn #vegansofig #dates #healthforlife #instafood #snacks #kidssnacks #nutritionschool #fitnesslover #feed #feedfeed #easyrecipes #yummymummy #dateballs #dessert #charissa_and_co_wellness #coconut #rawfood #postworkout #healthyfood #proteinballs #snack #easyrecipes #healthyrecipes #instagram #vegan #veganrecipes #veganproteinpowder (at Asia/Singapore) https://www.instagram.com/p/Bt0i31MBoBt/?utm_source=ig_tumblr_share&igshid=bbsvwjewadoj