Get a combination of good fats & protein to fuel your brain and keep you fuller for longer.
Limit sugar consumption.
Try incorporating Omega 3 as it’s anti-inflammatory. You can do this by using chia seeds, flax seeds and walnuts.
You can also reduce inflammation by using turmeric in your breakfast.
Aim to have variety in your diet, an example of how you can do this is by rotating different plant milks, such as hemp, almond, hazelnut and coconut in your smoothies.
1 cup of good quality coffee (ideally tested for Mycotoxins like Grumpy Mule)
1 tablespoon of Kerrygold or ghee
1 teaspoon-1 tablespoon Brain octane oil or high quality MCT oil (start with smaller qty as can cause digestion upset short term)
1 scoop of grass fed collagen/marine collagen
Blitz in a blender
Apple & cinnamon smoothie recipe:
1/2 tsp cinnamon
1/4 tsp ginger
1/8 tsp nutmeg
1 cup of nut/plant milk
1 cup of water
1/2 tbsp almond butter
1 tbsp hemp (or equivalent hypo allergenic) protein
1 handful spinach
1 tbsp flax seeds
Blitz in a blender
Chia seed dessert/breakfast:
2 tbsp chia seeds
4 tbsp coconut yoghurt (Koko tends to be best consistency for this)
1 tbsp coconut milk
1 tsp vanilla essence
Mix ingredients together, ensuring the chia seeds are evenly distributed, refrigerate for >15mins before eating.
Serve with berries and/or nuts
You can add raw cacao or cinnamon to mix up the flavour
Sweet potato & courgette fritter:
1 medium sweet potato grated
1 courgette grated
1 tbsp turmeric
2 tbsp coconut flour or equivalent GF flour
Mix ingredients and season. Fry in coconut oil.
Serve with guacamole- 1 avocado smashed with the juice of 1 lime, chopped coriander, 2 tbsp olive oil, salt & pepper.
2 eggs and 1 extra egg white
1/3 cup of almond milk or equivalent plant milk
1/4 cup coconut flour -sifted
1 tbsp ground flaxseed
1 ripe small banana
1 teaspoon vanilla essence
1/2 teaspoon baking powder
1/8 teaspoon salt
1/8 teaspoon cinnamon optional
2 scoops of collagen
1. First place egg and milk in a blender or bowl to mix/beat. If you’re making the banana version, blend the banana in with the eggs and milk first.
2. Mix in the the coconut flour (a little at a time, whisking) with the egg/milk mix until smooth and not clumpy.
3. Gently stir in the remaining ingredients and beat/blend again until smooth batter is formed. Place in fridge to set for 10-15 minutes.
4. Remove from fridge once batter has set.
5. Fry in coconut oil
6. Serve with coyo and berries