Recipes

Ingredients: ⁠• 1 large ripe banana, sliced and frozen.⁠• 1-2 tsps of Biogenesis Natural Chlorella Powder⁠.⁠• 100ml of almond milk.⁠• 1 large handful spinach or kale.⁠• 1/4 cup Coconut yogurt or plain Greek yogurt*⁠• 1 large medjool pitted date.⁠⁠Toppings:⁠• Banana⁠• Nut Butter⁠• Berries⁠⁠Instructions- Add all ingredients to your blender and blend until smooth. If slightly think add a little more almond milk. Add toppings and enjoy! ⁠

Ingredients:⁠1 cup chopped baby spinach⁠1-2 tsps of Biogenesis Natural Chlorella Powder⁠1-2 tsps of chia seeds⁠1 cup unsweetened almond milk⁠1½ cups frozen mixed berries⁠½ frozen banana⁠⁠Suggested Toppings:⁠¼ cup blueberries⁠¼ cup raspberries⁠1 tsp of chia seeds⁠¼ cup of granola of your choice⁠⁠Instructions:⁠- Place all but the banana and frozen berries in the blender and blend.⁠- Then add the frozen mixed berries and banana.⁠- Blend until a thick consistency (don’t blend too much so it’s liquid).⁠- Pour smoothie into a bowl.⁠- Garnish with toppings of your choice.⁠⁠How much protein do you need? A new study shows there was no benefit to consuming more than 1.6 gram per kg a day of protein. For example, a 80kg person x 1.6= 128 grams of protein a day. ⁠Reference⁠Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, bjsports-2017

Ingredients:2 medium ripe frozen bananas.⁠1/4 ripe avocado.⁠1 cup frozen or fresh mixed berries.⁠1-2 tsps of Biogenesis Natural Chlorella Powder.⁠3 large handfuls of spinach.⁠1 1/2 - 2 cups unsweetened non-dairy milk.⁠1 Tbsp flaxseed meal.⁠⁠Toppings⁠:Banana, Blueberries, maple syrup, goji berries, chai seeds, you choose!⁠⁠Instructions:1. Add all smoothie ingredients to a blender and blend until creamy and smooth. ⁠2. Add toppings and adjust flavour as needed. ⁠⁠If you are looking to better your performance, a new study showed that consuming polyphenol, found mainly in fruits and vegetables increased performance by 2.82%. ⁠⁠Reference⁠Somerville, V., Bringans, C., & Braakhuis, A. (2017). Polyphenols and Performance: A Systematic Review and Meta-Analysis. Sports Medicine, 1-11.⁠

For the smoothie bowl:⁠½ banana, frozen.⁠1-2 tsps of Biogenesis Natural Chlorella Powder⁠.⁠½ cup of frozen strawberries.⁠½ kiwi fruit.⁠½ of an apple (I like green).⁠½ of an avocado.⁠½ cup of water or as needed for smoothness.⁠⁠Blend until smooth and then add the remaining ingredients on top and if desired some chia seeds.

Ingredients• 1 frozen banana⁠• A handful of frozen mixed berries ⁠• 1 tbsp cacao powder⁠• 1-2 tsps of Biogenesis Natural Chlorella Powder⁠• 1/2 cup almond milk⁠• 1 tbsp almond butter⁠⁠Toppings⁠• Handful of coconut flakes⁠• Handful of chia seeds⁠⁠⁠1. Add all ingredients to a high-speed blender or food processor. Blend until creamy and smooth, then pour into a bowl. ⁠2. Top with extra fruit, granola, coconut flakes, chia seeds, etc. It’s a great way to boost your bowl with extra nutritional benefits, and add fun textures/flavours to your bowl.⁠3. Grab a spoon, sit back and enjoy!⁠⁠⁠But is Fruit is Friend or Foe?⁠⁠A new interesting study demonstrates that fruit has shown benefits when replacing sugar however another increasing factor was a suggestion that in addition to having a very low GI, emerging evidence also shows that low-dose fructose (≤10 g/meal) may improve glycemic control through a “catalytic” effect on hepatic glucose metabolism by inducing glucokinase activity (controls blood sugar). ⁠So throw in some fruit into your meals! ⁠⁠Reference⁠Sievenpiper, J. L. (2017). Fructose: back to the future?. The American Journal of Clinical Nutrition, 106(2), 439-442.

Ingredients:⁠• 1 kiwifruit.⁠• 1 frozen banana.⁠• 1-2 tsps of Biogenesis Natural Chlorella Powder⁠.⁠• 1/2 cup spinach or kale.⁠• 1 tbsp chia seeds.⁠• ¼ of an avocado.⁠• 1/3 cup water.⁠⁠Toppings- Kiwifruit, green apple, chia seeds.⁠⁠Instructions- Add all ingredients to your blender and blend until smooth. Add toppings and enjoy! ⁠

For the smoothie bowl:⁠1 banana, frozen.⁠1-2 tsps of Biogenesis Natural Chlorella Powder⁠.⁠1½ cups frozen strawberries.⁠½ cup of almond milk.⁠⁠For the topping:⁠A handful of Muesli or Granola⁠Fresh strawberries, sliced⁠Fresh bananas, sliced⁠Chia seeds⁠⁠Blend smoothie bowl ingredients together until smooth, then add toppings.