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1 min read


Posted By

Karim Youssef

Clean Lean Protein recipe
These easy to make bites are good for the gut, great for our hormones and nourishes our bones! 


Liquid base:

Gelatine mix:

  • 4 Tbsp Gelatine to 1 Cup warm water

Recipe by Charissa & Co.

These easy to make bites are good for the gut, great for our hormones and nourishes our bones! 

These dessert snacks are even good to have as post workout snack or even when those PMS hormone slump hit us. They are filling and full of goodness along with protein and healthy fats.

We need adequate high fiber carbohydrates for our hormones, healthy fats and of course good quality protein. 

As women we need quality carbohydrates for our hormones, high fiber carbohydrates that are low GI, is key. High fiber carbohydrates help stabilise blood sugar and reduce cortisol levels.

I love using chia seeds in recipes, it turns out that chia seeds really do pack a lot of nutrition into such a tiny food. For example 2 Tbsp of chia seeds packs a whopping 10g of fibre, giving us around 1/3 of the adult recommended daily intake. They are also high in calcium (around 200mg/serve), magnesium (95mg/serve), protein (5g/serve) and omega 3 fatty acids. To top off their glowing health profile, chia seeds have recently been shown to contain significant levels of phytochemicals (antioxidants) which are necessary to prevent free radical damage in the body.

Protein is extremely important for hormone balance since it is known to influence the release of lepton and ghrelin, the hormones that control our appetite and food intake.


Start by adding the gelatine mixture to 1 cup of water and allow to set asside. In your blender add all the other ingredients of the “liquid base” apart from the chia seeds. Blend the liquid base until smooth and creamy. Once done, add the gelatine mixture to the liquid blend, blend again.

Once blended, you can pour it into a large bowl, start by adding your chia seeds to the mixture, ensuring it is mixed evenly. Pour the mixture into your desired silicone mould. Place the mixture in the fridge for 3-4 hours to set. Once set, you can remove them from the mould, store them in the fridge in a airtight container.

Enjoy bite size snacks on the go, that are good for your gut and good for your hormones. Let’s not forget the bones.

The information provided on Nuzest is for educational and informational purposes only. The information provided on this site is not, nor is it intended to be, a substitute for professional advice or care. Please speak to your qualified healthcare professional in the event that something you have read here raises questions or concerns regarding your health.