Posts tagged "fiber"

2 Minute Raspberry Coconut Protein Shake

January 9th, 2019 Posted by Uncategorized 0 thoughts on “2 Minute Raspberry Coconut Protein Shake”

Looking for a low effort health kick? This shake recipe is super simple, and uses store-cupboard ingredients for those busy January mornings.

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Chestnut Protein Balls

October 13th, 2018 Posted by Protein Balls & Bars, Recipes 0 thoughts on “Chestnut Protein Balls”

These chestnut protein balls make a healthy on-the-go snack with great autumnal flavour. Made with Liberto organic vanilla-flavoured protein shake and chestnut puree, these tasty little treats can be prepped in less than 15 minutes. No baking necessary!

Many thanks to Instagrammer @monika_heathyliving for sharing this recipe with us!

Print Recipe
Chestnut Protein Balls
Servings
Balls
Ingredients
  • 1 cup ground almonds
  • 2 cups gluten-free rolled oats
  • 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake
  • 1 pinch sea salt
  • 250 g chestnut puree
  • 1/2 teaspoon dark rum
  • 3-5 tbsp Maple Syrup to taste
  • 2 tbsp water or milk
  • Desiccated Coconut set aside for coating
Servings
Balls
Ingredients
  • 1 cup ground almonds
  • 2 cups gluten-free rolled oats
  • 3 tbsp Liberto Organic Vanilla Flavoured Protein Shake
  • 1 pinch sea salt
  • 250 g chestnut puree
  • 1/2 teaspoon dark rum
  • 3-5 tbsp Maple Syrup to taste
  • 2 tbsp water or milk
  • Desiccated Coconut set aside for coating
Instructions
  1. Combine all of the ingredients into a large mixing bowl.
  2. Shape into small (1- 1 ½ inch) balls.
  3. Roll each ball in dessicated coconut until completely coated.
  4. Refrigerate in an airtight container until use.
Recipe Notes

Check out @monika_healthyliving's amazing Instagram for more inspo here.....

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Plant protein and heart health

July 25th, 2018 Posted by Health & Nutrition, Healthy Eating 0 thoughts on “Plant protein and heart health”

At Liberto we love to offer great tasting food that is good for our health. We also love to read the most current evidence about how our diet can impact our families’ health for the future.

This recently published study looked at the effects of swapping portions of animal protein for plant protein on heart health. The study combined the results from many (112) smaller randomised controlled trials, making it a meta-analysis, which is the highest grade of evidence (think top of the class!).

What did they find?

Swapping animal for plant protein significantly reduced three different measurements of blood lipids – LDL Cholesterol (bad cholesterol), non HDL Cholesterol and a lipoprotein called Apo-B. These have all been associated with higher risk of cardiovascular (heart) disease.

The researchers calculated that this level of reduction of LDL cholesterol equates to a 4% reduction in risk of major cardiovascular events.

How does it work?

Potential mechanisms include:

  • The displacement of saturated fatty acids and cholesterol, so the more plant protein we eat, the less saturated fat we eat from other sources such as red meat.
  • Foods rich in plant protein also contain soluble fibre (such as beans), and healthy fats (such as nuts) that lower cholesterol.
  • Plant protein itself lowers cholesterol (they found no difference in effect of whole plant protein foods, and protein isolates (so, for example, soy beans versus a soy protein powder). Plant protein is higher in the amino acid argenine, which in animal models has been shown to reduce bad cholesterol.

How to attempt to achieve this effect:

  • The studies most commonly substituted 30g of protein, so aim to swap animal protein sources for 30g plant protein each day. This equates to around two servings a day, so swap meat, eggs or cow’s milk for soya, peas, beans, nuts and legumes.
  • Most of the trials used soy protein as the plant protein, but other plant proteins studied included legumes, pulses, pea and nuts so include a variety in your diet to make it more interesting!
  • The studies included a mix of whole proteins (as you would find them in whole foods) and isolates (such as plant protein powders) – so alongside whole foods you could try a plant protein powder or shake.
  • The study included both people with high cholesterol and normal cholesterol levels – and found it lowered levels in both groups so you don’t have to have high cholesterol to reap the benefits!

Try some Liberto plant protein

One serve of our Edamame pasta contains an amazing 22g of plant protein

One serve of our Pea Protein powders contains 20g of plant protein as a minimum

To maximise the effect

While the impact of this dietary change on blood cholesterol levels was a small percentage, to achieve a greater reduction you can include this change as part of the portfolio diet – which makes other dietary changes to maximise the reduction in bad cholesterol levels (by up to 30%!). For more information on the portfolio diet check out our blog post here.

Read the full article here.

Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Siying S. Li, HBSc; Sonia Blanco Mejia, MD, MSc; Lyubov Lytvyn, MSc; Sarah E. Stewart, MSc, Effie Viguiliouk, MSc; Vanessa Ha, MSc; Russell J. de Souza, ScD, RD; Lawrence A. Leiter, MD; Cyril W. C. Kendall, PhD; David J. A. Jenkins, MD, PhD, DSc; John L. Sievenpiper, MD, PhD. Journal of the American Heart Association. 

ProYo Overnight Oats

June 27th, 2018 Posted by Recipes 0 thoughts on “ProYo Overnight Oats”

If you have little more time, use our ProYo to make overnight oats.

Print Recipe
ProYo Overnight Oats
Course Breakfast
Servings
Person
Ingredients
  • 0.5 Medium Apple grated
  • 3 Medium Dried Apricots sliced
  • 3 tbsp Oats we used Semper Organic Gluten Free Oats
  • 150 g ProYo recipe on our blog - click the link at the top of this page
  • 75 ml Coconut Milk we used KoKo
Course Breakfast
Servings
Person
Ingredients
  • 0.5 Medium Apple grated
  • 3 Medium Dried Apricots sliced
  • 3 tbsp Oats we used Semper Organic Gluten Free Oats
  • 150 g ProYo recipe on our blog - click the link at the top of this page
  • 75 ml Coconut Milk we used KoKo
Instructions
  1. Layer the grated apple, apricot and oats. Add the coconut milk. Leave overnight, in the fridge.
  2. In the morning top with the ProYo and serve.
Recipe Notes

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Mango Passionfruit Chia Protein Pudding

June 13th, 2018 Posted by Recipes 0 thoughts on “Mango Passionfruit Chia Protein Pudding”

A delicious high protein, high fibre dish, perfect for breakfast or dessert.

Print Recipe
Mango Passionfruit Chia Protein Pudding
Servings
person
Ingredients
  • 40 g Liberto Organic Vanilla Flavoured Protein Shake
  • 180 ml Coconut Milk We used KoKo
  • 40 g Chia seeds
  • 0.5 medium Passionfruit Scoop out the flesh
  • 0.25 medium Mango Sliced
  • 0.5 tsp Vanilla Extract
Servings
person
Ingredients
  • 40 g Liberto Organic Vanilla Flavoured Protein Shake
  • 180 ml Coconut Milk We used KoKo
  • 40 g Chia seeds
  • 0.5 medium Passionfruit Scoop out the flesh
  • 0.25 medium Mango Sliced
  • 0.5 tsp Vanilla Extract
Instructions
  1. Mix the chia, protein powder and coconut milk. Whisk with a fork until well combined. Leave to refrigerate for 1-2 hours.
  2. Slice the mango, add half to the bottom of the serving glass, pour in the chia mixture, top with passionfruit and the remaining mango.
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Almond, Vanilla & Coconut Protein Balls

April 29th, 2018 Posted by Protein Balls & Bars, Recipes 0 thoughts on “Almond, Vanilla & Coconut Protein Balls”

We were inspired by @romylondonuk to make some protein balls of our own. These almond, vanilla & coconut balls are the perfect healthy snack or post workout fuel! Vegan, dairy free, gluten free, plant based, raw – they tick all the boxes!

Print Recipe
Almond, Vanilla & Coconut Protein Balls
Servings
Balls
Ingredients
  • 4 Large Medjool dates Pitted
  • 1/2 Large Lemon Juiced
  • 2 Tbsp Almond Flour
  • 2 Tbsp Coconut flour
  • 1 Tbsp Almond & Coconut Butter We used Pip & Nut
  • 1 Tbsp Desiccated Coconut For decoration
  • 2 Tbsp Liberto Organic Vanilla Flavoured Protein Shake
Servings
Balls
Ingredients
  • 4 Large Medjool dates Pitted
  • 1/2 Large Lemon Juiced
  • 2 Tbsp Almond Flour
  • 2 Tbsp Coconut flour
  • 1 Tbsp Almond & Coconut Butter We used Pip & Nut
  • 1 Tbsp Desiccated Coconut For decoration
  • 2 Tbsp Liberto Organic Vanilla Flavoured Protein Shake
Instructions
  1. Combine all ingredients, apart from the desiccated coconut, in a food processor and blitz well.
  2. Roll into 9 balls, and coat in the desiccated coconut.
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Chocolate Cherry Protein Truffles

April 29th, 2018 Posted by Protein Balls & Bars, Recipes 0 thoughts on “Chocolate Cherry Protein Truffles”

We were inspired by @romylondonuk to make some protein balls of our own. These ‘truffles’ are the ultimate raw, dairy free, gluten free, vegan, protein packed, guilt free treat! Enjoy!

Print Recipe
Chocolate Cherry Protein Truffles
Servings
Truffles
Ingredients
  • 4 Large Medjool dates Pitted
  • 1/2 Large Lemon Juiced
  • 4 Tbsp Almond Flour
  • 2 Tbsp Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring
  • 1 Tbsp Dried Cherries
  • 1 Tbsp Cacao powder for dusting
Servings
Truffles
Ingredients
  • 4 Large Medjool dates Pitted
  • 1/2 Large Lemon Juiced
  • 4 Tbsp Almond Flour
  • 2 Tbsp Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring
  • 1 Tbsp Dried Cherries
  • 1 Tbsp Cacao powder for dusting
Instructions
  1. Combine all ingredients, apart from the Cacao powder, in a food processor and blitz well.
  2. Roll into 9 balls, and dust with the cacao powder.
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Protein Bliss Balls by @romylondonuk

April 29th, 2018 Posted by Protein Balls & Bars, Recipes 0 thoughts on “Protein Bliss Balls by @romylondonuk”

We are so excited that @romylondonuk has used our coconut & lemon protein powder to make her delicious bliss balls! Do check out her super inspiring Insta page for seriously delicious vegan recipes.

Print Recipe
Protein Bliss Balls by @romylondonuk
Photo credit: @romylondonuk
Servings
balls
Ingredients
  • 4 Large Medjool dates Pitted
  • 1/2 Large Lemon Juiced
  • 4 tbsp Coconut flour
  • 2 tbsp Liberto Organic Coconut & Lemon Protein Shake
  • 1 pinch Salt
  • 1 tbsp Shredded Coconut For decoration
Servings
balls
Ingredients
  • 4 Large Medjool dates Pitted
  • 1/2 Large Lemon Juiced
  • 4 tbsp Coconut flour
  • 2 tbsp Liberto Organic Coconut & Lemon Protein Shake
  • 1 pinch Salt
  • 1 tbsp Shredded Coconut For decoration
Instructions
  1. Simply blend up all the ingredients, then roll into bitesize balls, wet your fingers, then roll the bliss balls in the desiccated coconut. And you’re done!
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Probiotics & Prebiotics

March 1st, 2018 Posted by Health & Nutrition, Super Additions 0 thoughts on “Probiotics & Prebiotics”

Our Vegan Protein Shakes are super powered by select additional ingredients. In this series of blogs we will go through why we hand selected each addition to boost our shakes! This month, our probiotics and prebiotics!

 

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Super Seeds!

January 16th, 2018 Posted by Health & Nutrition, Super Additions 0 thoughts on “Super Seeds!”

Our Vegan Protein Shakes are super powered by select additional ingredients. In this series of blogs we will go through why we hand selected each addition to boost our shakes!  To begin, our super seed mix!

 

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