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25.01.2022 This cake is packed with flavour, essential nutrients and tastes delicious with a capital ‘D’!! The 2 main nutrients found in this cake are Omega 3 (healthy fat) and Vitamin A Omega 3 is found in walnuts and it’s a polyunsaturated fat which helps lower the risk of heart disease. ... Vitamin A is an essential ‘micronutrient’ found in carrots. It helps improve vision, normal bone growth, reproduction and health of the skin. Cuisine: Dairy, gluten, wheat and refined sugar free Prep time: 30 min Cook time: 1hr Total time: 1hr and 30min Serves 8 people Ingredients: 1/4 cup of coconut flour 1/4 teaspoon of baking powder 1 teaspoon of mixed spice 3 eggs 2 tablespoons of nuttelex (melted) 3 tablespoons of raw honey 1 cup of grated carrots 1/2 cup of chopped walnuts Method: Preheat oven 160 degrees Line a small loaf tin with baking paper 1) In a bowl sift together coconut flour, baking powder, and mixed spice 2) In a separate bowl whisk eggs, honey and nuttelex 3) Pour your dry ingredients into your wet ingredients and mix until all ingredients are combined 4) Add your grated carrot and stir in your chopped walnuts 5) Pour the mixture evenly into prepared loaf tin and bake for 1hr or until golden brown 6) Once cake is cooked, remove from the oven and cool on wire rack for 15min Your cake is now ready to be shared with your family and friends Enjoy! Store leftover cake in a airtight container for up to 5 days

25.01.2022 Here are my Top 5 Tips on ‘Beating the Bloat’ 1 Chew your food slowly and don’t have a drink with your meal. Drink in between meals instead 2 Try Diaphragmatic Breathing aka abdominal breathing. This breathing technique helps release the air trapped in the stomach. ... 3 Go for a walk. Moving the body will help relax the stomach muscles and allow the air to move around. 4 Drink lots and lots of water! Aim to drink 2L a day (filtered is a lot healthier than tap) The water will help flush out the toxins and salt 5 Reduce your salt intake! Salt causes the body to retain water and it’s difficult to get rid of. A great way to reduce your salt intake is to avoid processed foods, flavour your food with herbs and spices, choose low in salt products and cut back on takeaway food that contains high amounts of sodium I would recommend trying these natural remedies before buying anything over the counter because you and your body have nothing to lose See more

24.01.2022 Vietnamese Rice Paper Rolls Follow these 4 easy steps: Step 1- choose your meat (chicken, tofu, prawns, beef, cooked salmon, smoked salmon) ... Step 2 - choose your vegetables (cabbage, carrot, bok choy, spring onion, cucumber, capsicum, bean sprouts) Step 3 - Choose your herbs (mint, parsley, coriander, basil, lemon grass) Step 4 - Choose your dipping sauce (satay or tamari) You can also add vermicelli noodles or quinoa to the mix The whole point of this dish is to get creative with your food and spend more time with your family and friends I hope it gives you some inspiration for your next family lunch or dinner

23.01.2022 Listen to this podcast and find out why calorie counting doesn’t work #healthyeating #weighloss #sustainableliving #biochemistry https://podcasts.apple.com//94-weight-series/id1316938642

20.01.2022 WANT TO ADD MORE FLAVOUR TO YOUR DISH?? Why not try this Homemade Sauce It’s made with 3 ingredients: ... 2 parts *Nuttelex 1 part Olive Oil Parsley flakes Melt Nuttelex in the microwave. Once melted, add olive oil and parsley flakes. Whisk all together and drizzle over hot food. This sauce tastes delicious with chicken, salmon, fish, steamed vegetables and brown rice *Nuttelex is a healthy alternative to butter and margarine because it’s made with cholesterol free vegetable oils.

17.01.2022 Blueberry Banana Cake Prep time: 20min Cooking time: 40min Serves 8 people ... Kitchen Equipment: 2 small mixing bowls 1 whisk 1 wooden spoon 1 loaf tin ( 30x15x7) Ingredients: 1 cup of coconut flour 4 eggs 2 ripped bananas mashed 100ml of coconut oil 1 cup of blueberries 1/4 teaspoon of baking powder 1/4 teaspoon of ground cinnamon 1 drop of vanilla essence (optional) 1/2 teaspoon of honey Method: Preheat oven to 180 degrees and line loaf pan with baking paper 1) Mix eggs, honey, coconut oil and vanilla essence and whisk until ingredients are combined 2) Sift coconut flour and baking powder in the other bowl. Add ground cinnamon and mix through 3) Use the wooden spoon to mix the dry ingredients into wet ingredients. Mix until there are no lumps 4) Gently toss the blueberries into the batter and slowly fold them in so they are evenly mixed through 5) Pour mixture into the pan and spread evenly 6) Place in oven and cook for 40 min or until it turns a golden brown 7) Insert a skewer into the middle of the cake and remove from oven if the skewer comes out clean Place cake onto a wire rack to cool 9) Your cake is now ready for you to eat! ENJOY!! Here’s an idea! Top the cake with some crushed walnuts, warm some honey and pour over the top... Delish! See more

12.01.2022 CHOC -MATCHA MINI PANCAKES Kitchen Equipment: 6 egg rings (optional) 2 small mixing bowls ... 1 large fry pan 2 wooden spoons or 2 whisks INGREDIENTS: 1 cup of buckwheat flour 2 eggs 150ml of unsweetened coconut milk 1/2 teaspoon of baking powder 1 tablespoon of Nuttlex spread 1/2 tablespoon of Matcha Green Tea Powder @naturesway 1 tablespoon of Chocolate Plant Protein Powder @BlessedPlantProtien 1/2 tablespoon of cacao powder Dripping Sauce: 1/3 cup of organic dark chocolate chips (melt in the microwave) Desiccated coconut and blueberries for decorating. METHOD: 1) Make the pancake mixture by sifting buckwheat flour and baking powder into a small mixing bowl 2) Add the eggs and coconut milk. Mix until all ingredients are combined and you can’t see any lumps (add a bit more milk if mixture is too thick) 3) Pour half of the mixture into the spare mixing bowl and add in the matcha powder. Mix until well combined. 4) Add protein powder and cacao powder into the other bowl. Mix until well combined 5) Turn stove on low to medium heat and melt Nuttlex in the fry pan 6) Place your egg rings in the pan and fill the rings with the matcha and chocolate pancake mixture 7) Once the pancakes are slightly cooked, carefully remove the rings with a pair of metal tongs 8)Cook for a further few minuets and carefully flip to cook other side 9) Once pancakes are brown and evenly cooked, remove from pan and stack anyway you like 10) Pour the melted chocolate sauce over the top and finish it off with a sprinkle of desiccated coconut and handful of blueberries Grab a fork and dig in!

11.01.2022 RISE AND SHINE BREAKFAST BOWL - ready in 5 min - 1 ripe banana sliced - 1 1/2 cups of brown rice puffs - 1/2 cup of shredded coconut ... - 1/3 cup of roasted almonds - 150g cocobella vanilla coconut yogurt Finish it off with a drizzle of raw honey and a sprinkle of white chia seeds

09.01.2022 Choc-Protein Pancakes Cuisine: Dairy free, gluten free, wheat free and refined sugar free Prep time: 15 min Cook time : 20 min ... Total time : 35 min Makes: 2 medium sized pancakes Ingredients: 1/2 cup of buckwheat flour 2 tablespoons of chocolate plant protein powder (vegan) 1/4 teaspoon of baking powder 1 egg 100ml of unsweetened coconut milk (add more if needed) 1 1/2 tablespoons of nuttelex spread Method: 1) In a bowl, sift together buckwheat flour and baking powder 2) Add protein powder and mix with a wooden spoon until well combined 3) Make a well in the centre of the dry mixture and add your egg and unsweetened coconut milk 4) Whisk all ingredients together until mixture is smooth and lump free 5) Place nuttelex into a medium sized fry pan and melt over low to medium heat 6) Pour pancake mixture into the pan to make 2 pancakes and flip once the edges have gone brown 7) Once the pancakes are cooked on both sides, remove off heat Serve pancakes with fresh strawberries,crushed walnuts and a drizzle of honey...delish! Enjoy! See more

08.01.2022 3 Ways To Maintain The Maximum Nutrition In Foods You Cook: 1) Wash or scrub your vegetables instead of peeling them 2) Microwave, steam, roast or grill vegetables instead of *boiling them ... 3) Use a quick cooking method such as stir frying *Some of the vegetables vital nutrients such as Vitamin C will dissolve in water.

04.01.2022 What’s on your plate? The general rule of thumb when plating up your food is to use a small dinner plate (similar to the one in the picture below) Fill 1/2 of your plate with vegetables, 1/4 of your plate with protein (e.g. red meat, chicken, tofu) and 1/4 of the plate with good carbohydrates (e.g brown rice, sweet potato, quinoa) This is the easiest way of controlling your portion size

03.01.2022 Tofu Poke Bowl - with greens, brown rice and tamari sauce* This bowl contains a lot of MACRONUTRIENTS : IRON ... PROTEIN FIBRE CARBOHYDRATES HEALTHY FATS If your not a fan of tofu, then you can swap it for chicken or cooked salmon. You want to make sure you have a good amount of protein in your bowl I would also suggest using ingredients that work well together e.g almonds and kale, avocado and tofu. And try not to mix in too many ingredients because a poke bowl is all about ’balance’

02.01.2022 Tuna Fritters - made with brown rice, GF breadcrumbs* Easy to make Great lunch idea Packed with protein and fibre ... Recipe Prep: 1/2 hr Cooking Time: 40min Makes 8 fritters 1 cup of cooked brown rice 1/2 cup of frozen mixed vegetables (peas, carrot and corn works well) 1 egg 1/4 cup of gluten free brown rice breadcrumbs and a little extra for the crumbing 90g of spring water canned tuna (drained) parsley salt pepper 50ml of canola oil (good fat) Method: 1 Cook the vegetables in a microwave or saucepan and drain all the water out 2 In a large bowl, mix vegetables, brown rice, egg, breadcrumbs, tuna, parsley, salt and pepper 3 Grab a handful of the mixture and roll it into a thick, oval shape 4 Put the extra breadcrumbs onto a flat plate and cover the fritters with crumbs 4 Turn stove onto medium to low heat and pour 50ml of canola oil into the large fry pan 5 Once the oil is hot, place fritters into the oil and cook each side until they are a nice golden brown 6 Remove fritter and drain on paper towel 7 Your fritters are now ready to eat! I would serve this with a mixed avocado and cucumber salad... Yum! ENJOY! *I used the brand Orgran for this recipe. You can find this in an IGA supermarket or health food stores.