• Breakfast

    Coconut and Pecan Granola

    This is the one food I love to prep for the week ahead for those busy mornings or to simple eat straight from the jar! I love to pack ours with nuts and seeds for added protein and all those amazing healthy fats! Add in some oats, coconut and you have a deliciously crunchy start to the day!  This is packed with oats that have an amazing fibre in the form of beta glucan that helps to support the health of our gut by increasing the growth of good bacteria within our digestive tract. It can also help support blood sugar levels, insulin response and increase feelings of fullness. Oats…

  • Nutrition

    Nature and Mental Health

    Nature and mental health If you’ve ever seen my stories you will know that I love being outside and I’m a huge fan of the effects being in nature and outdoors has on our health and mental health. Did you know that being outside in nature can actually reduce symptoms of anxiety and depression, reduce blood pressure, heart rate, muscle tension, and reduce the production of stress hormone. Natural light can even reduce symptoms of seasonal affective disorder. Exposure to Nature has been associated with a positive mindset, psychological wellbeing, meaningfulness, and vitality. It’s even been shown to increase focus and clarity. This is related to how our senses connect…

  • Savoury

    Sweet Potato & Strawberry Quinoa Salad

    It’s National Vegetarian Week and this delicious plant based dish is the perfect protein rich meal with delicious flavours to make for a wonderful mid week meal. Protein is an essential nutrient and is used to build and repair tissues, make enzymes, hormones, and other body chemicals. Protein is also an important building block of bones, muscles, cartilage, skin, and blood. Protein can also help to keep us feeling fuller for longer and helping to support blood sugar levels throughout the day. Unlike many plant based sources, quinoa is actually a complete protein providing all the 9 essential amino acids our body needs. It also contains Plant Compounds Quercetin and…

  • Sweet treats

    Chai & Chocolate Doughnuts

    I love the saying, balance is a chocolate in each hand or in this case a doughnut in each hand 🤣 But eating well is about balance without the feelings of restrictions! You see the food we eat can either help to support our health or reduce our bodies capabilities of dealing with everyday stresses on the body!  Food are messagers to every cell within the body.  So there’s no such things as bad or good foods but it’s about making the right choices for foods that will nourish our body, help to support each function, increase energy, support heart health, brain health, balance hormones, improve gut health and skin health,…

  • Nutrition

    Foods and our Moods

    Did you know that food has the ability to improve your mood, energy levels and concentration.  When it comes to your mood, foods have the ability to support our feelings of wellbeing.  But what foods can we eat to make us feel great!  Food rich in Complex carbohydrates can help increase availability of the feel-good chemical serotonin in your brain.  Wholegrains such as oats contain fibre to help support blood sugar levels as well as B vitamins, which are vital for brain health. vitamin B1 is involved in turning glucose into energy, pantothenic acid (vitamin B5) is needed to produce the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6…

  • Sweet treats

    Tahini and Fig Snack Bars

    When it comes to snacks, there’s to set rule! I’m often asked if snacks are allowed? And the answer is YES! There’s no room for food restrictions, if you are hungry, then have a snack! Restricting yourself can cause over eating later on! I always say, opt for a good quality snack, so avoid the sugar laden snacks and energy drinks that have no nutritional value! What you want to opt for is a nourishing snack that will provide you with the fuel you need and help to support blood sugar levels avoiding those dips in energy! Incorporating protein, healthy fats and complex carbohydrates can help to support that hunger…

  • Breakfast

    Almond, Mulberry & Goji Berry Granola

    What’s your favourite Granola combo? I just love this easy go to breakfast! I always prep a big batch, store in an airtight container ready for quick breakfasts and snacks! I love to mix up my flavours and this week I made this delicious spiced almond, mulberry and goji Berry granola  This is packed with oats that have an amazing fibre in the form of beta glucan that helps to support the health of our gut by increasing the growth of good bacteria within our digestive tract. It can also help support blood sugar levels, insulin response and increase feelings of fullness. Oats also contain wonderful antioxidants and beneficial polyphenols…

  • Savoury

    Vegetable & Chickpea Curry

    When it comes to superfoods, herbs and spices seem to be the forgotten foods yet they possess great nutritional value. Herbs and spices have been around in different cuisines for thousands of years as well as used for medicinal purposes yet these days, they seem to take a back seat. I guess more and more people are relying on convenience foods rather than cooking from scratch but using them in different foods can bring meals to life and I’m not just talking about a curry but think breakfast, dips, lunches, flatbreads….there are so many ways that we can incorporate these wonderful additions. Lets take a closer look to see how…

  • Breakfast,  Sweet treats

    Breakfast Cookies

    Cookies for breakfast? Yes these really are the perfect quick and simple breakfast cookies packed with wholegrain oats, banana, walnuts, pumpkin seeds and dark chocolate! Starting the day with a complex carb such as oats along with healthy fats and protein can help to stabilise those blood sugar levels! When we eat a high sugar or simple carbohydrate breakfast, the sugar raises our blood sugar levels which are in turn is broken down rapidly causing a spike and drop in blood sugar levels resulting in those mid morning energy dips often shown as yo yo effect! But by combining a complex carbohydrate which is accompanied by that all important fibre…

  • Sweet treats

    Beetroot Chickpea Brownies

    Who can resist a brownie?…. The problem with many snacks and foods is that they are loaded with sugars and nothing else which can cause major blood sugar rises which ultimately causes blood sugar crashes which results in over eating and low energy levels! That’s why I always say to SNACK SMART! Replacing refined sugars and flours with wholegrains which includes that all important fibre can help to slow down the breakdown of sugars reducing that sugar peak.Including healthy fats and protein can also help reduce those blood sugar peaks helping to maintain a steady blood sugar level and maintain energy levels throughout the day. These brownies are loaded with…