Nourish & Flourish Nutrition Recipes

Nutritious, Delicious and Fun Recipes

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Green Pancakes


Serves 2

Cooking time 30 minutes


1 cup Oat Flour (Blend rolled oats in a food processor)

2 tsp baking powder

1/4 tsp bicarbonate of soda

2 tbsp Flaxmeal

1 heaped tbsp protein powder (optional)

Handful of spinach leaves

handful of kale leaves (stalks removed)

1/2 Banana

2 tsp apple cider vinegar or 2 eggs



Add all the ingredients into a high speed blender (I use a nutri bullet) along with enough milk to make a thick batter.

Heat a small amount of olive oil in a large frying pan on a medium heat.

Once hot, spoon the thick batter into the frying pan and cook until the underside starts to go golden. Flip the pancake and cook the other side.

Remove the cooked pancakes from the pan and continue cooking the remaining batter.

Serve with a little yoghurt, nut butter and berries and enjoy


Gluten Free & Vegan Banana Doughuts

Gluten free and Vegan Banana Doughnuts with a Chocolate and Peanut Butter Icing


1 cup oat flour or (3/4 cup oat flour & 1/4 cup buckwheat flour)

1 1/2 tsp baking powder

1/2 tsp bicarbonate of soda

3 tbsp maple syrup

1/4 cup plain yoghurt

1/4 cup milk

One mashed banana

3 tbsp extra virgin olive oil


50g dark chocolate

1 tbsp 100% natural peanut butter

1 tsp coconut oil

Pinch of salt


Pre heat the oven to 180/170c fan and lightly grease a doughnut pan

In a bowl add the oat flour, baking powder, bicarbonate of soda, and mix together

Add the plain yoghurt,milk, maple syrup and extra virgin olive oil and mashed banana and gently fold together, making sure not to over mix.

Spoon the batter into a piping bag and  then Pipe the batter into the doughnut pan

Pop into the oven for approximately 10 minutes until a skewed inserted comes out clean

Once cooled, melt some dark chocolate and stir in some 100% natural peanut butter, coconut oil, a pinch of salt and a and mix together.

Dip each doughnut into the chocolate and peanut butter mix and allow to set

Fresh Pasta

Fresh Pasta

Serves 4


1 Cup Khorason Flour

2 tsp Extra Virgin Olive Oil


2 Eggs


In a food processor, add the flour, oil, eggs and salt and blend until it comes together as a dough

Place the dough on a clean work surface and using a rolling pin, roll out quite thin.

Now using a pasta machine, roll to the thickness and shape that you require.

Boil some water and cook for approximately 3 minutes or until al dente.

Serve alongside some delicious pesto or a rich tomato sauce.

Bircher Muesli

Bircher Muesli


1 cup Rolled Oats

1/2 cup mixed seeds/nuts - pumpkin seeds, flax seeds, flaked almonds

1/3 cup dried fruit - chopped apricots, sultanas, chopped dates

1 apple grated

1/2 tsp cinnamon

1 cup yoghurt (I used dairy free yoghurt)

1 cup Milk (I used dairy free milk)


In a bowl add the oats, nuts and seeds, dried fruit and cinnamon and stir through

Pour in the yoghurt, grated apple and milk and stir it all together.

Place in a large bowl and cover or place in individual jars ready for the week.

When you are ready to eat, top with your favourite berries, nut butter and some chia seeds.

*For the Beetroot, Carrot and Courgette version

Simply add in grated beetroot, carrot or courgette, adjusting the milk content to compensate


date bites

Chocolate and Tahini Date Bites


1/2 cup Almonds, Pistachios and Walnuts

1/4 tsp Cinnamon

Maple Syrup


10 Dates

50g Dark Chocolate (Melted)



In a food processor, blitz the nuts, cinnamon and a small drizzle of maple syrup and pinch of salt until it forms a crumb texture (not too fine)

De-stone the dates and fill with tahini (or any other nut or seed butter)

You can either coat with the nut mixture and drizzle with melted dark chocolate or dip in the dark chocolate and sprinkle over the nut mixture

Enjoy as a mid afternoon treat


Homemade Pesto


1/4 cup Brazil nuts, Pistachios and Pumpkin seeds

30g Mint Leaves

30g Coriander Leaves

30g Flat Leaf Parsley

1 Garlic Clove

1/2 Red Chilli


Hemp Oil or Extra Virgin Olive Oil



In a food processor, blitz the nuts, herbs, garlic, chilli, salt and oil until you get a rough consistency.

Adjust the oil and salt to desired taste.

This is great served with pasta, roasted vegetables, or on salmon or chicken.

Spiced Nutty Granola with Dark Chocolate

3 cups jumbo rolled oats
1/3 cup pumpkin seeds
1/3 cup flaked almonds
1/3 cup pecans
1/3 cup walnuts
1/3 cup Brazil nuts
2 tsp cinnamon
1/3 cup extra virgin olive oil or coconut oil
2 ripe bananas (mashed)
2 heaped tbsp tahini (or almond butter or peanut butter)

25g dark chocolate (at least 85% Cacao content)

Preheat the oven to 160/150c fan and line a baking tray (with sides.) maybe two depending on how big your tray is

Add the oats, pumpkin seeds, almonds, pecans, Brazil nuts, and walnuts in a large bowl (try and break up some of the nuts) add the cinnamon powder and stir through

In a bowl add the mashed banana, extra virgin olive oil/ melted coconut oil and tahini and mix together

Pour this over the dry ingredients, and stir to coat all the oats and nuts

Spread the mixture out evenly on the baking sheet

Pop into the oven and bake in the preheated oven until crispy, golden and toasted, about 20-25 minutes. Do not stir the granola as this will stop it from forming clusters.

Remove from the oven and add chunks of dark chocolate (I break up a bar of dark chocolate) and allow it to cool completely