4 Nutrient Rich Flavour Subs
A few years ago, I used to think that if I had to give up junk food, I could never find replacements for the “flavours” I loved in milo, ice creams, and caramel koalas. But then I thought, surely these flavours had to have originated from somewhere. If you think about it, the flavours in junk and processed foods are essentially chemically created versions of enhanced pre-existing flavours (apart from banana, artificial banana lollies don’t taste one bit like banana). In this post, I’ve written down the top 4 superfood powders that I often use as healthy, nutritious replacements for a variety of desserts. At the end, I have a recipe for a healthy milo (which is sooo good). I’ve added ‘expectation precautions’ you might want to take for each replacement so you avoid disappointment when transferring from the chemically engineered flavours in junk food, to amazing health enhancing, pure, natural powders.
- If you haven’t tried cacao powder, it’s basically a bitter, strong powder that tastes like chocolate.
- Nutritional benefits:
- Rich in antioxidants, which absorb free radicals in our body which have the potential to lead to disease or cancer.
- Improves your mood by releasing bliss chemicals (e.g serotonin and dopamine! More about this in the near future)
- SOURCE OF:
- Magnesium – important for heart health and enhancing mental focus! I personally find that I have better focus after having a healthy hot chocolate
- Iron – cacao is the highest plant-based source of iron you can find (how cool)
- Caution: it’s v strong and is not sweet on its own, so if you’re going off Cadbury crap and heading for the real deal healthy, nutrient rich cacao, go light and add raw honey!
- Where to find: Biome ecostore is an ethical, sustainable online store based in Brisbane which I have carefully chosen to recommend. You can find cacao powder from Biome here.
If you love caramel, then mesquite is a powder you must get experimenting with! It’s nutty and a little sweet. It makes a bomb caramel smoothie with ripe bananas and coconut milk.
- Nutritional benefits:
- Surprisingly high in protein! (11-17% protein)
- Low GI, so doesn’t spike your blood sugar levels
- SOURCE OF: calcium, magnesium, potassium, iron and zinc
- Caution: It gets a little sediment-y so not the best to have in hot drinks if you’re a fussy gal. I love this one in smoothies and raw desserts.
- Where to find: you can find mesquite here from HealthPost, another sustainable, ethical online company I recommend which sells natural health foods.
If you want to add a kick to your banana smoothie, this powder is vanillary, but with a tang. Made from lucuma, a Peruvian fruit, it’s said to be a natural sweetener, although if you simply added it to coconut milk, you'd probably be disappointed. BUT, adding it to whizzed up frozen ripe bananas is a whole other story!
- Nutritional benefits:
- Antioxidants (similarly to cacao)
- May decrease effects associated with high blood pressure (via an enzyme inhibitor)
- SOURCE OF: many vitamins and minerals: contains beta carotene, iron, zinc, vitamin B3, calcium and protein.
- Caution: don’t expect Bulla-full-cream ice cream-vanilla, it’s a tangy vanilla!
- Where to find: I was unable to find an ethical, sustainable online store which sells lacuma and since I'm v selective with what I recommend, I'd just say to find it in one of your local health food stores!
Maca root (nutty, sweet)
This powder is one of my favourites! It’s an adaptogen, meaning it doesn’t have a specific action. Rather, it helps your body respond to any stressors (such as busy daily life, illness or annoying people you just cannot avoid!) by getting your physiological functions back into gear! It’s naturally a little sweet, and has a nutty taste to it. It pairs well with mesquite!
- Nutritional benefits: maca is well known for its hormonal balancing benefits. I’ve had times where I’ve added maca to a smoothie and the next day I’ll magically get my period. So I do believe that it’s great in balancing your hormones!
- It also increases your energy levels and elevates your endorphin levels, owing to that “feel good” mood.
- It is super nutrient dense in vitamins!
- The benefits of maca are so endless that I will probably do a whole post on it at some point! It’s a fascinating powder and is one to definitely try if you want to notice immediate health enhancing effects.
- Caution: don’t use too much, you only need a ¼tsp to ½ tsp to gain its benefits.
- Where to find: you can get maca root here from HealthPost!
HEALTHY MILO RECIPE
- 1/4 cup sunflower seeds
- 1/4 cup pepitas
- 1/2 cup almond meal
- 1/2 cup macadamia nuts
- 1/3 cup cashews
- 3 tbsp cacao powder
- 1/2 cup coconut sugar
- Pulse sunflower seeds and pepitas in food processor until roughly ground.
- Add macadamia and cashews. Pulse until mixture is roughly ground.
- Add in almond meal, cacao powder and coconut sugar. Pulse until mixed through, but careful not to process too far or you might end up with a milo paste!
- When you're happy with the consistency, store it in a jar and keep in the fridge!
- Note: change the amount of coconut sugar to taste, if you're just beginning a healthy transition this might not be as sweet as you're used to, but you'll get used to it! Take caution that although "healthier" than commercial milo, it still does contain sugar, so have it as a treat!
So I hope you loved these little health powder subs, defs try them out. Keep an eye out on my Instagram story (@kimberleywenya) this week for a delicious filling, focus enhancing and energising hot chocolate.
#transparency: The links in this post allow me to receive a small commission if you purchase from them. I'm honest about only becoming an affiliate with brands that I 100% would purchase from and genuinely recommend. I base this on how ethical or sustainable the companies are (because who doesn't feel good about purchasing from companies doing the right thing?) The income I receive from the links in this post go towards the time, effort, and costs it takes for me to run this blog (: Ta for your support! x