The Sweet Spot

Pastry Chef & Traveler

Archive of ‘Seeds’ category

Dr Hyman’s Whole-Food Protein Smoothie


I recently stumbled upon Dr Hyman’s 10 Day Detox program; The Blood Sugar Solution and I found it very interesting. It is unlike many ‘diets’ as this one targets specifically on sugar. Well, I’m not diabetic, my blood sugar count is ok, so it brings to the question, then why this program.

I ordered the book, (order yours here on BookDepository) then have a good read. It explains on how sugar (and gluten, dairy) changes your body and metabolism, making you sluggish, feel fatigue, bloat and constantly craving for junk <me  and how we all have (bad-for-your-body) food addiction. Ever felt sleepy or craving for some snacks during mid day? Well, you may have had too much sugar or gluten during lunch. I’m not talking like sugar in the sense of sweets, desserts, cakes but also in your rice, sauce, processed food, curries, coffee, tea, etc etc. It comes in many ways you can’t quite imagine. I can relate to that since these days I feel really really sluggish and constantly crave for carbs (rice) for breakfast, and sweets late noon. I’m not going to go very detailed on the book but just have a read on it ok. It wakes u up!

So I decided to give it a go, after all its only 10 days right ? 2 weekends. Just gotta make sure no wedding invites during that time.

Now the tough cookie comes in when I have to get rid of all the temptations at home. Seeing that I just came back from Japan, I’ve got tons of kitkats, cookies etc etc. So I kept them somewhere deep that it won’t be giving me stares when I walk pass. Clearing the fridge, dressings, sauces etc. all out. Then, meal plan.



Breakfast, lunch and dinner.


Luckily the meal plan is not THHHAAATTT complicated but it involves ALOT of fresh food, fresh vegetables and very little fatty meat, or fruits. And luckily I’m not a bad cook at home so it was still bearable for me.

I will share more about this program once I’m done with it. But for now, here’s a choice of healthy breakfast smoothie for you! In the book, there are 5 smoothie recipes, I’ve tried 4 and this is the best. I’m not looking to try the 5th cause I don’t like cucumber and ginger. Anyway. Try this and be amazed. It keeps me full till lunch (1pm)!

whole food protein smoothie

It’s not called Whole-Food for no reason :)

Dr Hyman's Whole-Food Protein Smoothie
Recipe type: Breakfast Smoothie
Serves: 1
  • 75g frozen blueberries
  • 50g frozen cranberries
  • ¼ lemon with rind (optional with the rind)
  • 1 tbsp almond butter
  • 1 tbsp pumpkin seeds
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • 2 walnuts
  • 2 Brazil nuts
  • ¼ avocado
  • ½ tbsp extra virgin coconut butter (known as coconut oil as well)
  • 120ml unsweetend almond milk or hemp milk
  • 120ml water
  1. Soak pumpkin seeds, chia seeds, hemp seeds, walnuts, brazil nuts with some water to cover for at least 30 mins or preferably overnight. This will activate the enzymes for easier digestion.
  2. Combine all the ingredients in a blender and blend on high speed until smooth.
  3. Add enough water so that the smoothie is drinkable but still thick.
  4. You can also make it thicker and eat with a spoon.

healthy breakfast smoothie

So what I do is, whenever I’m free, I will measure out blueberries, cranberries, lemon, avocado and put it in a ziplock bag and keep it in the freezer. Then if I have any homemade almond milk left, and want to have this for breakfast the next morning, I will then soak the seeds and nuts to activate them at night. When morning comes, I just need to mix those in the ziplock bag, and the activated nuts and seeds and pour in almond milk and almond butter. It takes less than 5 mins to whip it up 😉

Note :

For almond milk, since I couldn’t find unsweetened almond milk (they usually have other syrups in it) , I made myself. Make it yourself here (link)

For almond butter, since……. I can’t find just pure almond butter, I made myself too! (very easy, just blend dry or roasted almond)


Overnight Oats


I’ve been wanting to post this but just never got to. I’ve been taking sometime mid of CNY till March..I haven’t made much this month in April cause I wanted to eat more proteins in the morning.

Easy breakfast ideas

So anyway, overnight oats are the easiest breakfast to prep, healthy and filling. It is also on the go, and well it can probably be made into an afternoon snack but don’t really suggest that as it is quite filling. You can also add your favourite fruits and nuts to spice it up! I usually load them with lots of berries and 1 banana to kick start the morning. If you’re wondering.. hrm.. why is it overnight ??

overnight oats 2

Because rolled oats are soaked in milk / almond milk / any other liquid the night before you want to eat them. This way, you don’t need to cook or heat up anything. The rolled oats just becomes soft but still biteable (if there’s a word) while soaking up the milk. Some people called it porridge (sorry, porridge in the chinese world means rice + broth, congee) There may also be like a million type of oats, small oat leaves, steel cut oats, whole / rolled oats, instant oats, old fashioned oats, oat bran.. etc.. For this, you need “rolled oats”. The shape is more defined but they are not thick. If you use instant oats (or those that is processed to be smaller in size) they will become really mushy, maybe like blended baby food. Haha but please, whole or rolled oats are recommended. Or, if you can have a peek thru the packaging, make sure the oat leaves are in whole pieces, not powdery.

overnight oatsThen, there are also many ingredients that you can add to it. I always add chia seeds (a good source of protein) and grounded flaxseed.

Benefits of Chia Seed

1. Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

2. Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

3. Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

how to make overnight oats

Benefits of Flaxseed

1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

2. Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

3. Fiber. Flaxseed contains both the soluble and insoluble types.

The reason I ground them is so they are more digestible.

overnight oats recipeSo there really isn’t a recipe per se. Try with 1/2 cup of rolled oats. I add slightly lesser than 1/2 cup. Then add in chia seed or flax seed if using. Add in milk. I use a mixture of almond milk and fresh milk., till it covers oats. Cover and give it a shake. You may add some honey or maple syrup if you want, but some fruits are already sweet so there really is no need to add any sweeteners.

overniht oats with fruits

Then, put it in the fridge. Go to sleep. Wake up the next morning and you can see that the oats have bloomed and soaked up some of the milk. Here, go ahead and add fruits you like. Here I have sliced Korean Strawberries (which are sweeter and juicier), almond nuts, pumpkin and sunflower seeds, and topped with raspberries. Et voila you have your yummy, delicious, healthy breakfast to go!

I’ve used these fruits before; banana, persimmons, pear, apples, blueberries, dragonfruit, kiwi, plums, prunes, champagne grapes, regular grapes uh… and maybe more which I can’t remember. I sometimes add some chocolate chips, a dollop of homemade nut spread, nutella, almond flakes, or  toasted coconut flakes.

Overnight Oats with dragonfruit

To share some tips, if you want to add any nuts or seeds, prepare them (if you want them toasted) and put them in individual containers. This way, you don’t have to search thru your kitchen / pantry in the morning. I usually have what I want ready the night before so I can speed up in the mornings. sometimes I even cut fruits the night before (especially those that are big, like dragonfruits or mango) so you don’t stain your working shirt.

As you can see, I always have alot of fruits to go with overnight oats. Partially because, I am NOT an oats person. Well, you didn’t see that coming did ya ? I do not like taking oats, at all. Not until I tried making these overnight oats and then loved it. But I still hold back against it and really try to make up for the taste by adding fruits I love.

See, it really is not so difficult to incorporate healthy eating into your diet.

Ok cheers!



Watermelon Beetroot Smoothie

If there’s anything I love about beetroot, it has to be when it is boiled in a soup, or when it’s juiced, and when it’s canned and its in a sandwich. Oh, and it’s also dog friendly.

We used to make beetroot & corn soup at home, and the juicing part comes when I was working in Sydney where I would juice beetroot, watermelon and orange to concoct a beautifully red drink. So what about beetroot ?

Beetroot Watermelon Juice Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid. Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre.

Watermelons are a great fruit to help you hydrate and cool down in this heat (and occasional haze). Also, since it’s mostly made up of water, pureed watermelon makes a refreshing drink. Despite being mainly water and sugar, watermelons are actually a very good source of vitamin C, (which provides protection against immune system deficiencies) and vitamin A (which promotes good eyesight). The red flesh of a watermelon is also a significant source of phytochemicals, in particular one known as lycopene. Lycopene, which is also found in tomatoes, is a nutrient with proven cancer-protection qualities.

Celery is packed with fiber and also offers folic acid, calcium, potassium, and vitamin B and C. Celery is a favorite of many dieters because it contains so few calories and provides a number of health benefits. Keep in mind raw celery, which includes juiced celery is the healthiest way to consume the vegetable.

beetroot watermelon smoothieTo make this smoothie, you would need 1 cup watermelon cubes, 1/3 of a beetroot and a stick of celery.

Freeze the watermelon cubes overnight so you don’t need to add any additional ice when you blitz it up. Blend everything in a blender, pour into a cup / mug / glass and add a spoon of chia seed. Drink away.

And maybe have a good balanced breakfast to start the day 😉

beetroot watermelon smoothie2



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