Quick and easy, this is your breakfast of (busy) champions.

You can batch prep and keep it in jars in your fridge for 5-7 days.

Switch up your toppings each day for variety – grated apple & cinnamon today, raspberries and crushed nuts tomorrow!

Check out our sweet potato and pomegranate salad loaded in antioxidants, protein, fiber and vitamin A.

Not only is this delicious but it has tons of health benefits and is a great option if you have a stomach ulcer as the nutrients in this recipe can help boost your immune system and support a healthy gut and gut lining.

Sweet potatoes are loaded with fiber and vitamin A. Vitamin A helps to stimulate the growth of the base layer of the skin, maintains skin integrity and promotes wound healing. This vitamin is also needed to enhance the activity of white blood cells and helps to protect tissues from infection.

Quinoa is a complete protein, which means it contains all the amino acids. Quinoa is gluten free so is easier on digestion and can minimise digestive issues for a lot of people. It is loaded with fiber, folate and magnesium. Quinoa contains several plant compounds that may benefit health in a number of ways. Two flavonoid plant compounds that have been particularly well studied are quercetin and kaempferol found in quinoa can help combat oxidative stress in the body and help fight off infections and disease. A 1-cup (185-gram) serving of cooked quinoa contains 5.18 grams of fiber. That’s about 18% of the current 28-gram DV

Pomegranate seeds are rich in antioxidants. The main bioactive compounds with antioxidant activity that are found in pomegranates are called punicalagins, anthocyanins, and hydrolysable tannins. Some human studies have found that consuming pomegranate juice can reduce markers of inflammation in the body. Both test-tube and human studies indicate that pomegranate may help fight inflammation and slow cancer cell growth. In fact, the fruit has demonstrated anti-tumor effects in cancers of the lung, breast, prostate, skin, and colon

This rich smooth green tea is delicious on a winters morning or curling up with a good book or movie.

Not only is it delicious but it is loaded with health benefits!

You can use green tea or matcha green tea powder. There are so many health benefits of green tea. I would classify this is one of the super foods because of the extensive research that has been done it for various health conditions and diseases. Green tea is rich in antioxidants, in particular polyphenols, which help to combat free radical damage. Free radical damage can negatively impact your organs and contribute to various diseases.

Green tea contains L theanines which is a calming amino acid that increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain, which can help boost motivation and get you going throughout the day. (1)

A study published in the Journal of Obesity Research showed that habitual tea drinkers had an average of 19.6% less body fat, and had slimmer waists, than people who didn’t drink tea regularly. Most of these tea drinkers chose green tea.

Green tea also contains a type of flavonoid called EGCG, which has not only shown to help burn fat and reduce diet-induced obesity, but also helps to keep the weight off afterwards (Obesity Research, June 2005). EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine (2). When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown and facilitating weight loss (3).

Several studies suggest that taking green tea extract or EGCG supplements can make you burn 3–4% more calories at rest, although some even show an increase as high as 8% (4,5,6).

Looking for another way to use green tea? Check out this great green tea banana ice cream recipe!

Coconut butter is made by pureeing coconut meat, with the coconut oil. The spread is solid at room temperature and softens when heated. It has nutrients coconut oil doesn’t, specifically fiber. One tablespoon of coconut butter has 2 grams of fiber. It also contains protein, potassium, magnesium and iron.

Enjoy this creamy rich green tea this winter!

References
1. https://apjcn.nhri.org.tw/server/APJCN/17%20Suppl%201/167.pdf
2. https://www.ncbi.nlm.nih.gov/pubmed/10584049
3. https://www.ncbi.nlm.nih.gov/pubmed/16176615
4. https://www.ncbi.nlm.nih.gov/pubmed/17299107
5. https://www.ncbi.nlm.nih.gov/pubmed/17906192
6. https://www.ncbi.nlm.nih.gov/pubmed/20372175