Let's start off with out with the old, in with the NEW 

We love new goodies and this Passionfruit Protein Water is totally worth the hype! This is my current favourite way to include a boost of protein and get hydrated at the same time. I am loving this new flavour and I am obsessed with everything passionfruit right now… passionfruit oats, passionfruit panna cotta, passionfruit you name it!

I am so excited to share this delicious, plant-based recipe with you using the new Passionfruit Protein Water. This recipe is perfect for breakfast on-the-go and has a protein hit to keep you feeling satisfied and full with a happy belly. I whip this up the night before and grab it from the fridge in the morning when I’m on my way to work, or just to have something quick and ready to go for my busy mornings at home with my full-of-energy toddler, Alfie. The busy mama’s out there understand the morning chaos I’m talking about. I’ve also chosen to share a vegan recipe for those of you choosing to have some plant-based meals or for my fully-vegan pals. Hope you enjoy! 

Passionfruit raspberry overnight oats

• ½ cup rolled oats
• 200ml Happy Way Passionfruit Vegan Protein Water, mixed as per instructions
• 3-4 tablespoons coconut yoghurt
• 2 tablespoons passionfruit pulp
• Small handful raspberries

Grab your favourite jar or container. Add the oats, chia seeds and Passionfruit Protein Water, mix to combine. Add a layer of coconut yoghurt on top, then the fresh passionfruit pulp and raspberries. Set overnight in the fridge and enjoy in the morning. 

Other recipe ideas using the Passionfruit Protein Water:

• Passionfruit ice blocks
• Banana & passionfruit smoothie or smoothie bowl
• Passionfruit sorbet
• Passionfruit & apple cider vinegar gummies

Plant-based eating tips from a Dietitian, yours truly 

Whether you’re choosing to have some plant-based meals or go plant-based full-time, these tips can help you get the most bang for your buck to ensure nutritious, well-balanced meals. As a Nutritionist and Dietitian, these are my go-to tips on plant-based eating below: 

1. Colour and variety 

Add lots of colour to your plate and aim for a good variety of different foods. Think of painting your plate like a rainbow of colours and add various textures too. Research has shown that including over 30 different types of plant foods per week can help to support our gut health and healthy gut bacteria. Let’s feed those fantastic little critters and keep our bellies smiling. 

2. Take your protein pick

One thing that plant-based eating can sometimes lack is enough protein. Protein is literally the building blocks for all living things. We need enough protein to support healthy metabolism, muscles, bones, growth and development. Sounds like a lot? I’ve got you, girl. Find your very own plant-based protein cheat-sheet below. This is in order from highest amount of protein to lowest amount of protein per serve. Serving size is just a suggestion, eat according to your appetite and your own needs. 

Don’t forget the iron and zinc. Those little micronutrients are just as important for our energy levels and immune health. Get a boost of these in wholegrains, iron-fortified breads and cereals (Weetbix), plant protein foods like tofu, tempeh, legumes, nuts and nut butters, seeds, dried fruit and green leafy vegetables. Top tip: add some vitamin C to your plate to boost your iron absorption. Vitamin C can be found in citrus, tropical fruits and berries and certain vegetables like capsicum, tomato and broccoli. 

So, let’s put it all together and build a balanced plant-based plate. Aim for ½ the plate veggies, salads and fruits, ¼ of the plate plant-based protein (choose from the table above) and ¼ of the plate slowly digesting grains. Remember those skin-loving healthy fats, around 1 tablespoon per meal. Now you’ve balanced the plate, enjoy those gorgeous flavours and the mindful experience of the meal. 

I hope you enjoy painting a rainbow on your plate and quenching your thirst with incredibly delicious Passionfruit Protein Water. Sending you all the tropical vibes! 

Cassie 

@bodylovenutrition_