Learn how to make this delicious coconut based smoothie bowl that will leave your mood elevated, your brain switched on and your belly full. The perfect way to start your day and feed your brain what it needs to thrive! Vegan & low carb.
Getting Omega 3 DHA into your body has never been easier! Nor more delicious.
Let's start with why exactly you need Omega 3 DHA and what it is. Omega 3 DHA is an essential fatty acid that gives us the raw materials for our brain and the retinas in our eyes. DHA plays a central role in brain development and cognitive function. It does this by supporting the function of synaptic connections (communication points) in the brain. Basically allowing the communication between neurons; the transportation of information in the brain. This supports our ability to think, focus and communicate.
Furthermore. Omega 3s are anti-inflammatory and help to alleviate inflammation in the brain and body. Brain (cerebral) inflammation manifests as brain fog, headaches, fatigue and difficulty remembering words. You know, when you just can't think of the word but its on the tip of your tongue?
Well, the true beauty of Omega 3 DHA is that it helps to switch your brain on and enables you to think more clearly and sharpen your focus.
So, let's get down to the recipe.
I created this recipe to be simple, delicious and to deliver a broad spectrum of nutrients to the brain, whilst also being plant based. Particularly on a plant based vegan diet, you need to be especially careful to ensure that your brain gets enough Omega 3 fatty acids, especially DHA.
Ingredients:
100g Full Fat Coconut Yoghurt
a hand full of walnuts
a hand full of organic blueberries
one banana (optional)
a sprinkle of cinnamon for topping
one sachet of O3Omega Smoothies - you choose the flavour
Instructions:
1. Blend the banana and walnuts with the coconut yoghurt.
2. Top with the blueberries and cinnamon.
3. Squeeze a sachet of O3omega Smoothies on top.
Voila! Enjoy!
Nutritional science behind each element:
We start with a base of full fat coconut yoghurt. Why full fat coconut yoghurt?
Our brains need fats! Fats are the most important macronutrient that we can eat, especially Omega 3 Fatty Acids which are essential. Fats form the building blocks of your brain and body and each ingredient chosen work together in synergy to optimise brain, heart and eye health, as well as mood and reducing inflammation throughout the body.
Fats provide a stable source of energy to the brain without impacting blood sugar levels. This is important as fat helps you to avoid blood sugar fluctuations, which can make you hungry and moody.
Coconuts
The healthy saturated fat found in coconuts provides a stable source of energy, is anti-inflammatory, anti-microbial and the MCTs in coconuts provide an efficient source of ketones (healthy fats) that are quickly utilised by the brain. The brain prefers ketones over glucose. Coconut fat also encourages a fat burning metabolism (ketosis) and saturated fats support the absorption of the polyunsaturated Omega 3 fats.
Walnuts
Walnuts are one of the healthiest nuts, especially with regard to brain, heart and skin health. Replete with vitamins and minerals, as well as plenty of Omega 3 ALA (that has a 1-5% conversion rate to Omega 3 DHA). Walnut consumption is correlated with improvements in cognitive function, mood, and cardiovascular health.
Blueberries
Darkly pigmented fruits and berries are rich with vitamin C, polyphenols and antioxidants; they are also usually low in sugar. Antioxidants help to scavenge cancer causing causing free radicals in the body, reducing oxidation and inflammation. They are protective for health and extremely rich in naturally occurring plant compounds called phytochemicals, such as ellagic acid and anthocyanidins. These phytochemicals are responsible for the blue, indigo and red colouring of the berry.
Alongside the healthy fats from the coconuts and walnuts, they support brain healthy and function.
Bananas
Bananas add a natural sweetness and texture to the recipe but are only necessary if you want to increase your carbohydrate and fibre intake.
Cinnamon
Cinnamon slows down the release of sugar into your blood stream--which supports the stabilization of energy to the body and brain and slow down the glycemic response to the banana. It means you'll feel fuller for longer and secrete a smaller amount of the fat storing hormone: insulin.
And finally...O3Omega Smoothies Omega 3 DHA
DHA is one of the most important building blocks of your brain, supporting the walls around neurons (your brain cells) as well as the formation of synapses. Omega 3 DHA is the raw material that supports the transport of information in your brain, enabling you to think more clearly, learn more easily and feel more focused. Moreover, Omega 3 DHA consumption is correlated with improved mood and lower rates of depression.
With all of these incredible brain boosting ingredients, you'll be set for a fantastically focused day ahead! Your mood will be elevated, your brain switched on and your belly full. Enjoy!
Sara x
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