Latest news with #FarzanahNasser
Vogue
3 days ago
- Health
- Vogue
4 Quick And Healthy Breakfasts With 30g Of Protein
If you know you need to eat more protein but aren't sure where to start, breakfast is a good place. Eating a sizeable portion of your daily protein goal first thing not only ticks a box early, it also helps to curb energy slumps, sugar cravings, and sluggishness later in the day. Current guidelines recommend 0.75g of protein per kilogram of body weight per day, but this number can change depending on your age and lifestyle. For example, if you strength train regularly or have an active job, this number may increase. If you're older and more sedentary, it'll decrease. 'Eating a healthy portion of protein for breakfast can help balance blood sugar and energy,' says nutritionist and founder of Artah, Rhian Stephenson, who tends to recommend closer to 1.2g of protein per kilogram of bodyweight to her clients. 'Plus, studies have shown that front-loading your day with adequate protein improves satiety and decreases appetite throughout the day.' Consider us persuaded. Here are four simple high-protein breakfast recipes to incorporate into your morning routine. 1. High-protein yogurt bowl Nutritionist and functional medicine practitioner Farzanah Nasser eats this high-fiber, high-protein breakfast most mornings. 'This recipe hits 30g of protein and 13g of fiber, which is almost half of the daily recommended amount. It also contains two sources of probiotics (which help maintain a healthy gut microbiome), and will keep you full until lunchtime—no energy crashes in sight.' Ingredients 150g 0% fat Greek yogurt ¼ to ½ cup kefir 20g shelled hempseed 20g ground flaxseeds 1 tsp chia seeds 1 heaped tsp oats 1 heaped tsp almond butter Fruit of choice Optional: honey Method Add the yogurt, kefir, hempseed, flaxseeds, chia seeds, and oats into a bowl and mix well. Then top with your fruit of choice (Nasser likes one kiwi fruit) and a drizzle of almond butter and honey. 2. High-protein spinach scramble 'This satisfying breakfast is quick to make and provides a healthy dose of protein to start the day,' says Lingo by Abbott's resident nutritionist, Sophie Bertrand. 'Eggs are rich in a variety of nutrients, including vitamins A, B12, E, as well as choline, zinc, and selenium. The spinach adds beneficial antioxidants and fiber, too.' Ingredients 3 large eggs ¼ cup low-fat cottage cheese ½ cup fresh spinach 1 tsp olive oil Salt and pepper to taste Optional: 1 tbsp chia or hemp seeds Method Heat a pan over medium heat and add the olive oil. Crack the eggs into a bowl and whisk them until the yolks and whites are well combined. Pour the eggs into the pan and cook, stirring gently, until they begin to set but are still slightly runny. Add the cottage cheese and spinach to the eggs and continue cooking, stirring occasionally, until the eggs are fully scrambled and the spinach has wilted. Season with salt and pepper to taste, and sprinkle in chia or hemp seeds if using. Serve immediately and enjoy. 3. High-protein peach smoothie 'This 'springtime in a glass' smoothie not only delivers more than 30g of protein—thanks to the protein powder—but the hemp seeds and nut butter support everything from blood sugar balance to muscle recovery and neurotransmitter health,' says naturopathic nutritionist and hormone specialist Jessica Shand. 'The maca root powder helps with energy and hormone balance, while the bee pollen supports immunity, and the fruit is rich in antioxidants.' Ingredients 200ml organic kefir 50ml unsweetened almond milk 1 scoop protein powder 1 tsp maca powder 1 tbsp bee pollen 1 peach 1 cup frozen raspberries ½ cup frozen avocado ½ cup frozen mango 2 tbsp hemp seed 1 tbsp nut butter Method Add all ingredients to your blender and blitz until smooth. 4. High-protein vegan eggs on toast 'Tofu is a minimally processed product made from soya beans and is an excellent source of protein with good amounts of all nine essential amino acids,' explains plant-based nutritionist Rohini Bajekal. 'This recipe is also rich in herbs and spices, which are the most antioxidant-rich of all food groups. When you use them in dishes, it tends to reduce the desire for excess salt, oil, and sugar.' This recipe pairs well with sourdough or rye bread, says Bajekal, but you could also pop it into a wrap for a portable version. Ingredients 150g firm tofu (15g protein 50g chickpea flour (10g protein) 30g spinach (1g protein) 2 tbsp nutritional yeast (4g protein) 1 slice wholemeal bread (3g protein) ¼ avocado 1 tbsp olive oil ½ small onion, diced ¼ bell pepper, diced ½ tsp turmeric ¼ tsp paprika ¼ tsp cumin Optional: ¼ tsp black salt Salt and pepper to taste Fresh herbs such as basil for garnish Method
Vogue
29-05-2025
- Health
- Vogue
Easy High-Protein Snacks, Straight From Nutritionists
If you've ever dabbled in tracking your protein intake, you'll know just how difficult it can be to hit the recommended 0.75g of protein per kilogram of body weight per day. To make it easier (after all, we're all busy!), we tapped four nutritionists for their go-to high-protein snacks. Bon appétit! Blueberry Smoothie 'Blueberries make the perfect afternoon pick-me-up,' says nutritionist and functional medicine practitioner Farzanah Nasser. 'They've been shown to support memory, focus, and overall brain function, which is exactly why I love adding them to a protein-rich, blood sugar-balancing smoothie in the afternoons, when we tend to need it most. They're also great for gut health, helping to increase beneficial bacteria like Bifidobacteria and Lactobacillus.' Ingredients 1 cup plant/non-dairy milk 1 serving protein powder (20g) 1 tsp almond butter 1 tsp hemp seeds Add all ingredients to a blender and blend. Nasser suggests adding some gut-loving kefir and bee pollen, if you have them on hand, too. Apple Slices with Almond Butter and Hemp Seeds Nutritionist Rosemary Ferguson says this is a quick, easy snack that can work whenever, wherever. 'It gives you around 8 grams of protein and plenty of fiber from the apple, helping to balance blood sugar levels between meals. Almond butter provides healthy fats, and hemp seeds boost protein without fuss.' Want to bump up the protein content? Spoon a tablespoon or two of Greek yogurt into a bowl and enjoy alongside. Ingredients 1 apple, sliced 2 tbsp almond butter 1 tbsp hemp seeds Simply spread almond butter onto apple slices, sprinkle with hemp seeds, and you're good to go. Edamame Pods with Sea Salt and Lime Another Ferguson favourite, this plant-based snack packs in around 12 grams of protein and is perfect for the gap between lunch and dinner. 'Edamame pods are a really easy way to sneak extra protein and fibre into your day, plus they're incredibly satisfying and take seconds to prep,' she says. Ingredients
Vogue
15-05-2025
- Health
- Vogue
Too Much Matcha Can Cause This Vitamin Deficiency
Known as the 'Gen Z green juice,' matcha tea has become the drink of choice for social media girlies. Market research carried out last year reflected a 202% increase in sales alone. Tea is taking over, and I couldn't be happier as an enthusiast. To my mind, matcha delivers everything that coffee can't. Not only is the process of whisking the powder into a perfect foamy consistency fun, but you just can't beat that subtle and soothing taste. So you can imagine my dismay when a friend, getting her info from wellness vlogs, mentioned in passing that my matcha habit could disrupt my iron levels. Having previously been iron deficient (I've been pescatarian since I was 14 and tended to ignore my mother's advice on supplementing through an iron-rich diet and pills), I had no intention of going back to guzzling vitamins. I enlisted the help of nutritionist Farzanah Nasser to answer my questions and clear up any confusion. What is matcha? 'Matcha is made from the green tea plant, Camellia sinensis, and is ground into a powder,' Nasser explains. 'These leaves are grown in the shade, which causes the plant to produce more chlorophyll, giving it that deep green color. This helps the plant to develop more nutrients and a stronger flavor profile.' What are the health benefits of drinking matcha? Matcha is 'full of polyphenols, which are plant chemicals that contain anti-inflammatory properties, and help to increase good microbes, such as Bifidobacterium, in the gut,' Nasser explains. A well-researched polyphenol called epigallocatechin gallate (usually referred to as EGCG for short) contains properties that are calming for the nervous system. This is why those who drink matcha may not experience the sort of jitters or anxiety that coffee can cause, despite the fact that both contain caffeine. Additionally, 'Drinking matcha can help to improve your mood and cognition, as well as reduce bad cholesterol and support liver detoxification.' How often should you drink matcha? One cup of matcha is equivalent to about three cups of green tea, according to Nasser. If you're a fan of the drink, it's advisable to consume it in moderation as part of a balanced overall diet. Can matcha affect iron absorption? The short answer is, unfortunately, yes. 'Matcha contains tannins that bond to non-heme iron, which is the form of iron found in plants, and can in turn block your body's ability to absorb the mineral,' Nasser explains. 'Matcha also contains catechins, which are powerful antioxidants and can interfere with your iron intake.' Should those with an iron deficiency avoid drinking matcha? 'No, they do not need to avoid matcha altogether,' Nasser says. 'Instead, they should include vitamin C-rich foods with their meals to improve iron absorption from non-heme foods, and can include matcha between meals, away from iron-rich plant-based meals.' Think of how most iron supplements contain vitamin C; the combination of the two helps with bioavailability, allowing your body to access the necessary nutrients. Is matcha fine to consume in other mediums? Nasser says that this is just fine. 'I love adding a little bit of matcha to my yogurt, granola, muffins, and cakes too.' Is there such a thing as drinking 'too much' matcha? Much like everything, balance is key. 'Matcha contains caffeine, and too much of this can impact your quality of sleep and even cause anxiety,' Nasser explains. Her pro tip? 'Always choose ceremonial-grade, organic matcha.'
