Free Soul's Little Black Book... of Recipes

Free Soul's Little Black Book... of Recipes

Welcome back to the second edition of our weekly FS instalment - keeping you accountable, supported and consistently inspired to kick start 2023 as your best version of you. NOT someone new.

As a brand that creates nutritional products designed to level up your wellness as a woman, it’s safe to say we’ve developed a few recipes using them along the way.

This week we’re breaking down the very best from our own team, and our community too - from the best breakfast shakes, bowls and waffles to blood sugar balancing snacks that will help you stay on track. 

At FS, we celebrate that wellness can look different to everyone - it has a personal and individual meaning to each of us. We like to think it’s about taking time out to nurture our mind and our bodies - supporting, challenging and educating ourselves to level up little by little, day by day. It’s not one thing, or a group of things, it’s a constant and evolutionary journey - and we hope, in some way, we can be a part of yours. 

Bon ap!


The Anti-Oxidiser 

Our go-to anti-inflammatory smoothie. 

Turmeric contains curcumin, and ginger is high in gingerol, both of which are substances with powerful anti-inflammatory and antioxidant properties. 

 

1 drizzle of maple syrup 

400ml plant milk 

1 Scoop of FS Vegan Vanilla Protein

1 teaspoon turmeric 

1/2 banana

Squeeze of lemon

Small chunk of fresh ginger

5 chunks of mango

 

 

Cinnamon Crunch

The ultimate cinnamon crunch breakfast smoothie. 

Cinnamon has been said to support blood sugar control, by significantly increasing the body’s sensitivity to insulin. It’s also a powerful antioxidant with anti-inflammatory effects, reducing inflammation and helping lower your risk of disease.

FS Vegan Protein Blend is so much more than a protein powder. It’s a daily ritual to nourish your body, balance your hormones with powerful maca and help to regulate your cycle with your daily recommended intake of iron.


1 whole frozen banana 

1 scoop of Free Soul Vegan Vanilla Protein

1 tbsp honey 

2 tbsp coconut yoghurt 

400ml almond milk 

1/2 tsp cinnamon 

Your fave granola for extra crunch

 

 

Wake Up Buttercup 

Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, and zinc. It also contains beta-sitosterol, a plant sterol that has shown to normalise high cortisol levels and bring them back into balance with other hormones during times of stress. Opt for something free from added sugars and artificial ingredients - we love Nuccy, the UK’s first adaptogenic nut butter with added ashwagandha, a herb widely known for its relaxing properties, that can help build up your resistance to physical and emotional stress.


2 scoops Free Soul Vegan Vanilla Protein Blend

400ml of oat milk (or your fave plant milk)

1 shot of coffee

1 teaspoon of nut butter

 

 

Vanilla Bean

Vanilla may sound basic, but it’s far from it. Using real vanilla bean, over added sweeteners and sugars, will help to add flavour whilst keeping your blood sugar balanced. The magnesium found in vanilla bean will also help to regulate the nervous system, relax nervous tension and help you to relax. 


1 Banana, frozen

1 cup Almond milk

2 tbsp Free Soul Vegan Vanilla Protein Blend

1 tbsp Almond butter

1/4 cup Oats

1/2 tsp Cinnamon

1 Pinch Pink sea salt

 

 

Basic Blueb

Packed with ingredients known for their anti-oxidising properties. Blueberries are powerful superfoods containing antioxidants and phytoflavinoids, and high in potassium and vitamin C, whilst chia seeds contain large amounts of fibre and omega-3 fatty acids, plenty of high quality protein, and several essential minerals and antioxidants - all of which can help to improve digestive health, your gut and blood levels.


1 frozen banana

1 cup frozen blueberries

1 tbsp chia seeds

1 scoop Free Soul Vegan Vanilla Protein Blend

400ml Almond milk

 

 

Coco Green

Energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium, Brazil nuts can help to regulate your thyroid gland, reduce inflammation, and support your heart, brain, and immune system, whilst coconut is low in carbs and rich in antioxidants, healthy fats, and fibre, which can potentially support blood sugar control.


1 teaspoon FS-Greens

3/4 cup frozen mango/pineapple

1 scoop Free Soul Vegan Vanilla Protein Blend

A handful of Brazilian nuts

1 tbsp shredded coconut

400ml coconut milk

 

 

Choco Dream

Indulgent, creamy and delicious without the blood sugar spike. Medjool dates have a great amount of dietary fibre, supplying you with 27% of the recommended daily allowance, plus will add sweetness whilst helping to regulate blood sugar as well as levels of cholesterol.

Cacao nibs also have an extremely high fibre content which will help fill your stomach and stave off hunger. Plus, as the raw material used to make both cocoa powder and dark chocolate, they have similar antioxidant benefits to those two superfoods. That means that cacao nibs are a great source of flavanols, a family of heart-healthy antioxidants that help relax your blood vessels and lower your blood pressure.


400ml oat milk

1 frozen banana

1 cup ice

1 scoop Free Soul Vegan Chocolate Protein Blend

1 teaspoon raw cacao 

2 tsp almond butter

1 tsp cacao nibs 

4 medjool dates

 

 

Green Shield

Celery contains vitamin C, beta carotene, and flavonoids, and at least another 12 additional kinds of antioxidant nutrients in a single stalk. It’s powerful ingredient to target inflammation in the digestive tract, cells, blood vessels, and organs, packed with water, and it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.


1 teaspoon FS-Greens

150ml coconut water

Handful of spinach 

½ celery 

1 apple

ice



Spiced Greens

Insulin is one of the key hormones that regulate metabolism and energy use, it’s also essential for transporting blood sugar from your bloodstream to your cells.

Those who are resistant to the effects of insulin could benefit from adding cinnamon to their diet, as it has been shown to significantly increase sensitivity to the hormone insulin, which may improve blood sugar control.


1 teaspoon FS-Greens

Drizzle of Honey

400ml Oat milk

1 teaspoon of Cinnamon⁠

Handful of ice