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Welcome back to another snack hack. These are clear and actionable tips that can be used to get the best out of your body, mind and spirit.

Today I am going to discuss why bulletproof coffee is great addition to your day. I’ll introduce my own recipe for bulletproof coffee and detail why the adjustments I’ve made could be worth considering.

So, what is bulletproof coffee? For those whose don’t know, it’s essentially coffee with butter and coconut oil combined within it. It goes by the name ‘bulletproof’ as famous biohacker Dave Asprey (creator of the Bulletproof brand) is generally credited for popularising it.

It is worth noting that some interesting research has been released that highlights the significant positive health outcomes for coffee drinks, but as in most things in life, moderation is key.

So let’s geek out a little on the ingredient list for bulletproof coffee. Butter is key, but not just any old butter, grass fed butter is whats wanted. 

Many cows will be fed a diet which is predominately grains based as opposed to a more favourable grass based diet. This serves to up the quantity of Omega 6 polyunsaturated fatty acids held within the cow’s fat profile and by digesting this yourself, you will further increase the inflammatory Omega 6s you are already likely getting in your diet. This is a big issue in the western diet where a diet adjusted to higher Omega 3 fatty acids is more desirable for everything from supporting your brain to develop to reducing inflammation in the body.

Still keeping with butter, it also needs to organic. This will likely be a given if you’re ensuring you get grass fed butter. Being organic will serve to ensure the animal has not been exposed to excessive antibiotics and growth hormones. 

Aside from the clear ethical considerations for the animal’s welfare, poisons and toxins will predominately be stored in the fat of animals so to ensure no exposure to these nasties, organic grass fed butter is a crucial ingredient for your coffee. 

Next up we have the coconut oil. Although extra virgin coconut oil without doubt is a good option as it has, amongst other things, a positive neuro protective effect, Medium Chain Triglycerides (MCT) oil is a concentrated version that is more favourable due to it being broken down to a few different fats (the MCTs) which are used by the body far more efficiently for generating energy. 

MCTs don’t require bile to be broken down because MCTs are shorter than other fats and they’re transported directly to the bloodstream through your portal vein. All this means is that you can quickly get energy from MCTs and your body won’t be inclined to store them as fat. Result!

So that’s the butter and MCT oil which makes up your standard bulletproof coffee. Here are my three additions to my daily bulletproof coffee:

1. Collagen

Collagen is a protein found in skin, tendons and connective tissues of the body. Many people will bypass these parts of an animal such as chicken or beef, therefore limiting their intake of collagen. 

But what is so special about collagen? Many a reason I tell you. Collagen helps elasticity in the skin, promote joint health and slow degradation, improve digestion and reduce inflammation as well as improving mood and sleep! A pretty impressive boom for your buck.

2. Cocoa powder 

Cocoa powder is actually a pretty incredible supplement with some powerful qualities. Cocoa powder is a good source of potassium, an essential mineral found in plants which regulates heartbeat, blood pressure, and sodium levels. 

Cocoa powder also contains phosphorus, magnesium, and calcium, which build bones, tissues and nerves in the body. There is also choline, folate, and lutein, which help maintain healthy nervous systems, cell membranes, skin and vision.

Lastly, cocoa powder contains the antioxidants catechins and procyanidins. These antioxidants helps neutralise free radicals in the body that are byproducts of metabolism and our environment.

For more of cocoa powders healing benefits, including increasing insultin sensitivity and improving memory and over all brain health, read this historical post; 
http://whatsuppblogblog.com/2017/03/05/chocolate-a-superfood/

3. Maca powder 

Macs powder comes from the maca root. It is rich in nutrients and actually has a higher calcium level than milk. It had a relatively high amount of absorbable plant-based nutrients, including protein, fiber, calcium and magnesium, among others.

Maca Root benefits include increased fertility in both men and women, hormone balance, booster for the immune system, and increased energy, stamina, improved sexual function, memory, and focus. 

The Maca root is an adaptogen and a member of the cruciferous family, like broccoli and cabbage. Adaptogens are a name given to certain herbs, plants, and natural substances that help the body naturally adapt to stressors like a busy schedule, demanding job, or illness. 

You can read a little more about them in the bellow article about cruciferous vegetables;
http://whatsuppblogblog.com/2017/05/07/the-powerhouse-veg/

Recipe 

Ok so I’ve laid out what my bulletproof coffee is made up of. You can tinker around with quantities and be mindful of seeking to enter nutritional ketosis, the amounts of additional extras aside from fat will have a bearing. Hope you enjoy your bulletproof coffee whatever additions you do or don’t make! 

Serves 2 cups of coffee –

– 1 Tble spoon of grass fed butter (I like Kerrygold, it’s one of the few that actually labels that it’s from grass fed cows).
– 1 – 2 Tsps of MCT oil (build up slowly, this can have toilet inducing effects!)
– 1 tsp of cocoa powder 
– 1 tsp of maca powder 
– 1 heaped Tble spoon of collagen (I like Great Lakes beef gelatine hydrolysate collagen as it’s organic, grass fed and tasteless)
– Blend together and enjoy! 

Righty ho, another recipe for you all here. As ever, these recipes are whole food recipes that are free of wheat, grains and full of healthy nutrients.

Today’s recipe is for courgette pancakes. I acknowledge this might sound a tad odd but I can guarantee they are great breakfast choice on a Saturday or Sunday morning!

Ingredients:

– 1 courgette 

– 3 eggs 

– 1 tble spoon of coconut flour 

– Coconut oil/Butter
Optional

– 1 tsp of chilli flakes 

Method:

– Shred whole of courgette with cheese grater (cutting into strips will not do, it must be grated to ensure right consistency for the pancake!)

– Beat eggs and mix in coconut flour, (and chilli flakes for a little extra heat if so desired!) 

– Once eggs and flour are mixed together, add courgette and mix ingredients thoroughly  

– Heat coconut oil or butter into a frying plan

 – Take 1 – 1 & 1/2 ice cream scoops of mixture and cook on a low heat for a couple of minutes each side

Hope you enjoy this one! As ever, please leave a comment and share the love.

So we have a pretty amazing alternative to the classic crumble today that although very simple, will impress anyone who tries it! 

As ever, the cheap eat nutrition recipes are grounded in bringing quality, tasty, simple and inexpensive alternatives that can be done by anyone. 

So although I’ve detailed the apple and rhubarb mix, please do experiment with different berries and fruits to find your ultimate combo.

Cook time:30 Minutes

Total time:45 Minutes

 Serves: 4
 Ingredients:

4-5 large Apples

3-4 Stems Rhubarb

1 & 1/2 cups of blueberries (optional)

1 tsp. Cinnamon

1 tsp. Lemon juice 

For the crumble topping:

1 cup almond flour

2 Tbsp coconut flour

¼ Cup Honey

1 tsp cinnamon

4 Tbsp Coconut oil

Nuts if you prefer an extra crunch (I’d strongly recommend this addition!) 

 Instructions:

Preheat an oven to 180°C (350°F)

Chop the apple into large chunks and place into a saucepan.

If using blueberries also, place on top of apples. 

Chop the rhubarb into 5cm (2 in) pieces and place onto the top of the apples

Add the lemon & cinnamon

Place the pot over the stove and cook for 5-15 minutes or until the apples have softened.

Crumble – 
Place all the topping ingredients in a bowl (Almond flour, coconut flour, honey, cinnamon, coconut oil)

If using nuts, roughly chop and add to mixture 

Using your fingers mix the ingredients until they resemble a crumbly mix.                                             
Aaaand Finally – 
Place the apple & rhubarb mix into an large oven pan and spread out evenly 

Place the topping onto the top of the apple mix using the back of a spoon or spatula 

Place in the oven and cook for about 15-20 minutes or until golden brown on top.

Serve & Enjoy (with either coconut & blueberry sorbet or mango, coconut & chocolate chip dairy free ice cream – check cheap recipes 10 and 15 for both recipes!)

 

Welcome back to the snack hacks. These are pretty easy supplemental hacks you can implement into your life without too much effort. Today we will look at Spirulina. 

  Spirulina is a naturally occuring algae , also known as a cyanobacteria. It has inhabited the earth for around 3.5 billion years. When spirulina is harvested correctly from non-contaminated ponds and bodies of water, it is one of the most potent nutrient sources available.

When processed for human consumption via capsule, tablet or just straight powder, it provides a supplement that is incredibly high in protein and a good source of antioxidants, B-vitamins and other nutrients. 

From its staggeringly high protein content to the wealth of micronutrients it contains, spirulina is one of the best superfoods out there.

 Let’s now explore about what it is exactly that this ‘pond scum’ actually contains and why it’s worth a little consideration to get into your diet. 

Protein 

Spirulina is 65% protein which is extremely high for a plant. It also contains sources of all 8 essential amino acids. It is considered a complete source of high-quality protein and is often compared to eggs for the amount of protein per gram. 

The protein in Spirulina is also highly absorbable for the body and has a net protein utilization rate of between 50-61%. This makes it an easy, healthy way to boost protein intake, and a great source of protein for vegetarians or vegans. 

Essential fatty acids

Spirulina is especially high in Omega 3 fatty acids and also has a significant amount of Omega 6s and Omega 9s.
 One of the amino acid Spirulina contains is Gamma Linolenic Acid (GLA), another essential fatty acid. GLA is difficult to find in a food source. Spirulina is one of the few foods with a natural GLA content.

GLA is an Omega 6 polyunsaturated fat that has recently gotten a lot of attention for it’s anti-inflammatory properties especially when taken with other quality Omega-3 supplements.

Chlorophyll

This helps to flush out toxins from the blood, acting as a natural detox. It also helps to boost your immune system. Spirulina can actually bind with heavy metals in the body and help remove them. In fact, one study found that 5 grams of spirulina daily combined with zinc supplementation was enough to reduce arsenic toxicity by almost half!
Emerging evidence also suggests that chlorophyll binds with radioactive isotopes and may be useful for radioactivity exposure or radiation therapy.

Iron 

Iron is a mineral found in every cell of the body. Iron is considered an essential mineral because it is needed to make hemoglobin, a part of blood cells. The human body needs iron to make the oxygen-carrying protein hemoglobin and myoglobin. 

Hemoglobin is found in red blood cells and myoglobin is found in muscles
Spirulina is a fantastic source of Iron, meaning it is excellent for women during pregnancy. In fact, 100g of Spirulina contains 158% of your daily Iron requirements. The high iron count lends itself to another pro for veggies or vegans. However, even for those who consume meat, it has a highly absorbable form of iron that is gentle on the digestive system.

 

Beta – Carotene 

Spiriluna is high in Beta-carotene. Beta – carotene, or carotenoids, is the yellow/orange pigment that gives vegetables and fruits their rich colors.

The human body converts beta-carotene into vitamin A (retinol). We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision. Beta-carotene in itself is not an essential nutrient, but vitamin A is.

Calcium

Spirulina is also very high in calcium, meaning it is excellent for growing children to help their bones and teeth develop. It contains over 26 times the calcium in milk. 

Calcium also has a role in blood clotting and the regulation of muscle contractions including the heartbeat. There is some evidence calcium has a role in managing blood pressure and preventing breast and colon cancer.

Vitamin B1

Also called Thiamin, this vitamin is necessary for the digestion of fats and proteins. It is often taken for increased energy, eye health, brain function and for improving nerve functioning.

Other Nutrients 

Spirulina is a great source of other nutrients including It contains vitamins B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E. Contrary to many claims, Spirulina is not a good source of Vitamin B12 for humans. While it does contain a form of B12, it is pseudo vitamin B12 which is not absorbable or effective in humans according to studies. It is also a source of potassium, chromium, copper, magnesium, phosphorus, manganese, selenium and zinc. 

Anything else?

Alrighty, so we’ve looked at the key components that make up Spirulina and why they are so good to you. Now it’s time to look at some of the benefits of Spirulina aside from the powerful effects of it’s individual qualities. 

Blood Sugars

Studies show that spirulina may be especially helpful in balancing blood sugar, and may even be as effective as diabetes medication in some instances. Other studies show that it not only lowers blood sugar but may also lower HbA1c, which is a long term marker of blood sugar levels.

Powerful Antioxidants

Antioxidants are powerful substances that protect our cells from damage. Thanks to decades of research, many of us understand the importance of consuming enough antioxidants from natural sources, and spirulina is a great choice. 

The antioxidant that makes spirulina unique is called phycocyanin, which is a potent anti-inflammatory.
This Spirulina was tested by an independent laboratory and found to have an ORAC (Oxygen Radical Absorbance Capacity) of over 24,000 which is 4x the ORAC score of blueberries. The ORAC score is generally used to measure antioxidant ability and concentration in different foods.

Allergies

Some research has suggested that Spirulina may be helpful for those with allergies and allergic reactions. (source)This is likely because it reduces inflammation that leads to nasal congestion and other issues. In studies, those who took spirulina noticed a reduction in nasal congestion, itching, and sneezing.

Muscle and Endurance Benefits

Spirulina is known to increase fat burning during exercise. Its high antioxidant content makes it beneficial in reducing exercise induced oxidation which leads to muscle fatigue and inability to gain muscle.

 
Conclusion

So there you have it, hard to believe pond scum could be a legitimate super food! Looking at the protein content and the high omega 3 make this an exceptionally good option for vegetarians and vegans. That being said however, Spirilana is a definite super food that is not to be ignored by anyone and everyone. Snack hack if ever the was one, enjoy!