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Sweet Nutrition by Alessandra, London (2026)

04/03/2026

When you pair bananas with almond butter and dates, you know that you’ll have a smooth and sweet start to the day😉

✨To make the smoothie, blend:
🥛about a cup of almond/coconut milk
🥛1/2 cup of coconut kefir
🥬a handful of leftover cooked kale or other greens
🥑1/2 of a little avo or a banana
🥄2 heaped tbsp of vanilla plant based protein
🥄1 heaped tbsp of soaked flax, chia & h**p seeds
💧water or more milk if needed

Once ready, I topped my bowl with banana slices, date pieces, a drizzle of almond butter, coconut chips and sesame seeds. So good!😍

And the addition of kefir made it even nicer and creamier.
Plus, it’s such an easy and delicious way to include fermented foods into your diet which we know are essential for gut health and microbiome balance which then has beneficial effects on various system in the bodies from immune to nervous to endocrine to skin health.

Kefir has a much more diverse range of probiotic species compared to yogurt helping to increase the beneficial bacteria and many of kefir’s probiotic bacteria in kefir are good at surviving potentially harsh conditions in the gut.
Consuming fermented foods and drinks may help to improve the body’s blood sugar control and reduce insulin resistance.
Also, substances in kefir seem to have anti-inflammatory effects as they can reduce the activity of proteins that activate immune responses and cause inflammation.
The live microorganisms present in kefir help promote the immune system to decrease the occurrence of allergic reactions and aid in changing the body’s response to the systemic outbreak points for allergies.
A dose of fermented plant goodness daily!😊
Happy Wednesday!💚

02/03/2026

If you can eat hazelnut brownies from breakfast, why not doing it right?😉
These double chocolate brownie oats let you do just that while being able to start your day with plenty of fibre, plant protein, antioxidants, relaxing magnesium and mood lifting compounds😌

✨For the chocolate porridge:
🥄1/2 cup of rolled oats/buckwheat flakes
🥄1 1/2 cup of hazelnut/almond milk or other milk of choice
🥄1 heaped tbsp of cacao powder
🥄2 tbsp of chia seeds
🥄2 heaped tbsp of vanilla plant based protein
🥄a dollop of coconut yogurt

In a bowl, stir together the oats, chia, cacao and protein.
Add the yogurt and milk mixing to combine.
Place in the fridge.

In a small bowl, mix together 3 tbsp of hazelnut butter, 1 tbsp of cacao powder and 2-3 tbsp of warm weather until smooth.
Pour over the porridge. Place back in the fridge overnight or until you are ready to eat.

✨For the hazelnut brownies pieces:
🥄300 gr of hazelnut
🥄40 gr of cacao powder
🥄a pinch of salt
🥄80 gr of tahini or hazelnut/almond/cashew butter
🥄200 gr of dried apricots or soft dates, soaked in warm water for 5 minutes

Place the nuts, cacao powder, salt in a food processor and blend until you reach a crumb like consistency.
Add in the tahini/hazelnut butter and dates and blend to combine until the dough sticks together.
Flatten out in a small square container lined with baking paper and place in the freezer for 10 minutes. Cut into bite size pieces.
You can store them in an airtight container in the fridge or in the freezer for longer shelf life.

I used some on top of my porridge along with dark chocolate chips and hazelnut crumble. Divine😍
And much needed chocolate remedy on these rainy gloomy days!
Have a good start to the week! Happy Monday!🤎

02/03/2026

Yes, these double chocolate brownie oats may taste like a treat😋and like you are having dessert for breakfast but they’ll make you start your day with 25 gr of plant protein and 17 gr of fibre with is over half of your daily recommended intake.
Plus plenty of antioxidants contained in cacao, magnesium for relaxation of the body and mind and mood lifting compounds anandamide (the “bliss molecule”), phenylethylamine, theobromine, and tryptophan.
Head to my next post right now so you can make yourself some today!😊

27/02/2026

Back to our regular grey skies we go😅Powering through the gloom with this plant powered bowl☺️

✨For the smoothie, blend:
🥛about 1 1/2 cups of almond coconut milk
🥬a small handful of leftover cooked greens, I had kale and chicory
🍌half banana
🥑1/2 of a tiny avo
🥄2 heaped tbsp of vanilla plant based protein
💧water or more milk to get to a nice and creamy consistency

All topped with banana slices, toasted oat pan granola (recipe a few posts back), mulberries, pistachio crumble, hazelnuts and a drizzle of tahini. So nice!😍

➡️Chicory leaves contain high levels of beta-carotene which converts to vitamin A inside the body and it’s required for maintain skin, tissues and mucosal health as well as being essential for good eyesight. And they contain high levels of lutein and zeaxanthin key antioxidants to protect the eyes.
➡️Plus, they are rich in vitamin C, B vitamins which play a vital role as cofactors in fat, protein, and carbohydrate metabolism and they are a good source of vitamin K which has a beneficial role a in bone health through promoting cells that have bone formation and strengthening activity.
➡️Chicory is also a sources of minerals like calcium, manganese, copper, iron, and potassium. Manganese is used as a co-factor for an essential and powerful antioxidant enzyme, superoxide dismutase.
➡️And most importantly, chicory is know as a source of prebiotics. It contains inulin, a type of fibre known as a fructooligosaccharide, a carbohydrate made from a short chain of fructose molecules that your body doesn’t digest and acts as prebiotic, meaning that it feeds the beneficial bacteria in your gut.
These helpful bacteria play a role in reducing inflammation, fighting harmful bacteria, improving nutrients absorption and support gut health and function.
The high inulin and fibre content in chicory can also help reduce blood glucose and LDL-cholesterol levels
Also, if you have never tried chicory root coffee, give it a go. It’s easily found and often consumed in Italy so I grew up having it. It has a bitter flavour similar to coffee and you can have it plain or add your favourite milk.
A dose of plant goodness daily!😊
Happy Friday!💚

25/02/2026

Green on greens with this creamy plant powered smoothie topped with a fluffy matcha chia pudding. A matcha lover dream😍And on a day where we have sun and 16 degrees? Don’t know what’s happening but we’ll take it!😎

✨For the smoothie, blend together:
🥛1 cup of almond or other milk
🥬a handful of spinach & lamb’s lettuce
🥒a small handful of steamed and frozen courgettes
🍌1/2 banana
🥄2 heaped tbsp of vanilla plant based protein (you can use code ALESSANDRA to try any of products on their website with 20% off😊)
🥄a tbsp of soaked chia and flax seeds
💧more water/ milk to reach a smooth consistency

✨For the matcha chia pudding, mix:
🥛1 cup of milk of choice, I used coconut
🥄1/4 cup of chia seeds
🥄1 tsp of matcha powder
🥄a heaped spoonful of yogurt

Stir together and leave in the fridge overnight or at least for half an hour to thicken up.

I dolloped some on top of my bowl along with a spoonful of coconut yogurt, blueberries, toasted coconut chips, h**p seeds and matcha coconut sprinkles🤩
Such a nice way to celebrate a day that feels like spring is an actual “coming soon” reality and not a mirage in the middle of endless rainy winter days😅
Happy Wednesday!💚

19/02/2026

Bringing some sunshine swirls into a very early start in the dark😅
Another rainy day on the horizon so having a bright green bowl to power up for the day is needed😊

✨For the smoothie base, blend:
🥛around a cup of coconut milk or any plant based milk you like
🥬a small handful of steamed cavolo nero or other greens you have on hand
🥑1/2 of a small avo
🥄a couple of spoonfuls of almond yogurt
🥄2 heaped tbsp of vanilla plant based protein (you can use code ALESSANDRA to try any products with20% off😊)
🥄a tbsp of soaked chia seeds
💧water or more milk until you reach a consistency you like

✨For the swirls, mix a spoonful of yogurt with 1/2 tsp of turmeric powder and a splash of milk to thin it out. Dollop on top of your bowl and use a toothpick moving it into a circular motion to create the swirled pattern.

All topped with clementine slices, coconut chips, blackcurrants, pumpkin seeds, matcha & turmeric coconut sprinkles🤩
Stay nice and warm today☺️
Happy Thursday!💛

17/02/2026

Grab a couple of ingredients and make yourself these delicious pancakes that you can start or end your day with having something that tastes like a treat while giving you fibre and plant protein☺️

✨Ingredients:
🥄200 gr of tinned chickpeas, drained
🥄60 gr of rolled oats
🥄400 gr of water
🥄optional, 1 heaped tbsp of cacao powder

Place the chickpeas and oats in a blender. Add the water and blend until smooth.
Let stand for 5 minutes.
Heat a tbsp of coconut oil in a non-stick pan over medium heat. Pour a heaped tbsp of batter in the pan and cook for a couple of minutes on one side, then flip to cook the other. Continue until you use up all the batter.
If you’d like, once you used half the batter, add 1 heaped tbsp of cacao power to the rest and mix to combine so you can make a few chocolate pancakes.
The recipe made 6 for me. I then double it up to make more😍

I topped a couple of plain ones with cream cheese and balsamic roasted tomatoes and juicy mushrooms and the rest with mashed avocado and rocket.
For the chocolate ones, I mixed a few spoonfuls of yogurt with a tsp of instant coffee and added cacao nibs, hazelnut crumble, cookie pieces and coffee beans on top. And for a different combination, strawberry yogurt, a drizzle of homemade nutella and dried raspberries.
These were so good!😋And so quick to whip up!
Let me know if you try these😊
Happy Tuesday!🩷

17/02/2026

I don’t think we need a reason to make pancakes😅but if you want to celebrate pancake day, these two ingredients pancakes are a delicious way to do so!
You’ll most likely have chickpeas and oats in your cupboard which means these pancakes are so easy to make, they can be topped with savoury or sweet toppings and 3 of them gives you 11 gr of fibre and 15 gr of protein!
Check out the full recipe in my next post so you can make yourself some!
Happy Pancake Day!😊

16/02/2026

Wishing I was still in bed digging my spoon into this plant powered bowl topped with creamy yogurt, almond butter and cooked berries which is a super good combination if you haven’t tried it yet🤩

✨For the smoothie base, start by blending:
🥛1 heaped cup of almond coconut milk
🥬a handful of baby spinach and lamb’s lettuce
🥑half of a little leftover avo
🥄1 heaped spoonful of coconut yogurt
🥄1 tbsp of soaked chia and flax seeds
💧extra water or milk to reach a creamy texture, start with 1/2 cup

Once ready I topped it with a spoonful of yogurt, a drizzle of almond butter, raspberry compote, pistachio crumble, sesame seeds and coconut sprinkles. Delicious😋

➡️Using frozen berries and cooking them down making a quick compote is a simple and tasty way to enjoy them during colder months when they are not in season.
Berries have a concentration of powerful antioxidants called anthocyanins, the natural flavonoid pigments responsible for their vibrant red, purple, and blue hues that are potent scavengers of free radicals
which helps mitigate the oxidative stress that accelerates skin ageing.
At the cellular level, anthocyanins protect against UV damage and photoaging by inhibiting the enzymes that break down collagen. They can also stimulate fibroblast activity enhancing collagen production, helping to maintain the skin’s structure, elasticity, and tone. And they can improve skin hydration by strengthening the skin’s barrier function and reducing water loss which is so important especially during winter months.

➡️Berries are also a great source of vitamin C. Without it, collagen production slows leading to loss of skin elasticity.

➡️A berries have a relatively low glycaemic index as well as being rich in fibre which helps to slow sugar absorption. High blood sugar levels trigger glycation, a process where sugar molecules bind to proteins like collagen, making them prone to damage.
A dose of plant berry goodness daily!😊 Happy Monday!❤️

13/02/2026

In the week of everything heart shaped and chocolate, show yourself some care and love by making a nourishing breakfast that tastes like a treat! These strawberry oats topped with raw hazelnut brownies hearts and melting dark chocolate is what strawberry and chocolate dreams are made for😉
Bonus, this bowl is filled with fibre, antioxidants to make your skin glow from the inside out, magnesium and good mood compounds that cacao is rich in😊
The full recipe is in the next post!

11/02/2026

Starting the day with a skin loving bowl topped with crunchy cacao granola, strawberries & chocolatey sesame spread😋

✨To make the smoothie, blend:
🥛a cup of almond/hazelnut milk
🥬a handful of mixed greens
🥒1/2 cup of steamed and frozen courgettes
🥑1/2 of a small avo/ a small banana
🥄2 heaped tbsp of vanilla plant based protein (you can use code ALESSANDRA to try any products 20% off😊)
🥄1 tbsp of soaked chia and flax seeds
💧extra water or milk until creamy

Topped with stewed strawberries, sesame chocolate spread (tahini mixed with cacao powder and a touch of maple), hazelnuts, coconut sprinkles and cacao pan granola (same recipe as yesterday but with added cacao).

I don’t about you but winter is harder on the skin and while skincare is essential to repair and support our skin barrier (hello Korean skincare😍) we can also help our skin by consuming nutrients that are key for its structure and function.

➡️Omega-3 fatty acids (chia, flax, h**p seeds, walnuts, fatty fish) can fill the skin’s lipid reserves from the inside and stabilise its natural protective barrier. Their derivatives can decrease inflammation improving skin hydration.
➡️Vitamin E (nuts & seeds) which supports the skin’s lipid layer and skin hydration.
➡️Zinc (rye, wheat, pumpkin & sunflower seeds, oats, lentils, hard cheeses, fish) helps dry and cracked skin that feels tight or itchy
➡️Synbiotics, a combination of probiotics and prebiotics. Beneficial gut microbes produce short chain fatty acids that help improve barrier function and modulate the inflammatory response.
Prebiotics are the fuel needed for these bacteria to thrive. Sources are (onions, leeks, banana, oats, chicory, dandelion, artichokes, apples, asparagus, flaxseeds).
Including foods rich in probiotics (yogurt, kefir, fermented food) is also beneficial.
➡️Biotin rich foods (oats, tomatoes, spinach, bananas, walnuts, salmon, eggs) essential for skin health and structure.
➡️Orange-coloured fruits and vegetables rich in beta-carotene, a precursor of vitamin A, antioxidant beneficial for prevention of dryness and ageing of the skin.
A dose of skin loving plant goodness daily☺️
Happy Wednesday!💚

Sweet Nutrition by Alessandra

04/03/2026

02/03/2026

02/03/2026

27/02/2026

25/02/2026

19/02/2026

17/02/2026

17/02/2026

16/02/2026

13/02/2026

11/02/2026

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