LET SCIENCE GUIDE YOUR WAY TO...
By Dr Megan Chircop
Who said you can't have chocolate for breakfast and still transform your body in to a fit, healthy, lighter version of yourself. Not us! We encourage you to eat this kind of food to fuel your body. You just need to know how. Like anything other ingredient, nothing is off limits if you know how to portion-control and meal plan. This breakfast will satisfy your chocolate cravings early in the day so you won't want the 'not-so-good' sweetened chocolate bar later in the day.
This chia chocolate smoothie bowl is less than 300 calories and full of highly nutritious ingredients that will satisfy your tummy till lunch time. It keeps you satisfied because it fits in with our "HIGH-VOLUME, LOW-CALORIE DENSITY PRINCIPLE". It is also high intummy satisfying protein, fibre (more than half your daily requirement), and gut-loving probiotics. This meal will fuel your body with nutritious healthy ingredients whilst reducing your waistline as well as preserving/building muscle.
How to make it:
In a bowl, whisk together 2 tablespoons of chia seeds with a tablespoon of cocoa powder (and a pinch of stevia (won't cause an insulin spike) for sweetness), 1/2 cup of water (or unsweetened almond milk), and a tub of no fat vanilla yoghurt. Place in the fridge overnight or at least for a few hours to allow the chia seeds to soak up the liquid and expand.
Chia seeds (see nutritional information below) have the amazing ability to absorb up to nine times their volume in liquid. This property is what gives this smoothie bowl that lovely creamy consistency.
In the morning, top with fresh fruit (we love strawberries and cherries), bran (or oats if gluten-free) and a teaspoon of coconut flakes. YUM!
TIP: If you don't have much time in the morning make this smoothie bowl in a jar and take it with you to work.
MIX IT UP: Make up your own chia seed smoothie bowl. E.g. Instead of cocoa powder, use vanilla flavoured protein powder and a teaspoon of vanilla extract or almond essence. Substitute coconut for flaked almonds and strawberries for blueberries.
The flavour combinations are endless. Try out some of your own and let us know. Post on our Facebook page and/or tag us (@BodySculptorsAu) on Instagram.
You don't need to deny yourself of the food you love to transform your body (lose fat and/or build muscle). At Body Sculptors Australia we have tweaked many of your favourite recipes to be made lighter and healthier so you will enjoy every meal and thus achieve the body you desire as well as improve your overall health and well-being.
Are you ready to transform your life, health and body for good with delicious meals?
The magic ingredient in this smoothie bowl is the chia seeds.
High in healthy omega-3 fatty acids, protein, potassium, calcium and fibre.
Just to name a few.
Welcome. I am Dr Megan Chircop. I am a medical scientist and nutritionist with 20 years in medical research. As such, I have extensive knowledge and a thorough understanding of how the body works. I am able to simplify the science behind the way food fuels the body and mind to provide energy and nutrition needed to achieve optimal health and vitality. I am also a keen sportswoman, and have extensive knowledge of sports nutrition.
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