Apple & Blueberries with Chia seeds


Apple, blueberry & chia seedsFor those of us who don’t have a lot of time in the mornings, this is a great way to get a good start to your day.
You can even make it up the night before or double the quantity for a two day supply.
Chia seeds are a great way to bring in protein, fibre and essential fatty acids into your breakfast without using traditional grains. This recipe is also Vegan, Gluten free and Dairy free.
½ cup blueberries frozen
2 medium apples
1 tsps agave nectar
4 tbs Chia seeds
Remove from the heat.
Add the blueberries and chia seeds and mix through and leave to cool.
The chia seeds will absorb the juices and swell and become gelatinous . (The longer you leave it, the more jelly like they will become. You can leave it overnight if you like.) The blueberry juice will colour your apples too.
Add the agave nectar before serving.
Serve with some slivered almonds for extra protein and crunch and or (a dollop of greek yoghurt if you eat dairy).
Serves 2
Cook time 15 minutes


Sweet Potato & Feta Fritters

_AAA0301This sweet potato fritter recipe will have young and old asking for more. With only a handful of simple ingredients, it’s easy to make and protein packed, low glycemic, vegetarian and gluten free. Enjoy on it’s own, with  salad or make into burgers.

Sweet Potato and Feta Fritters


2 medium sweet potatoes

150g feta

3 tbs fresh coriander

1 egg

3 tbs cornflour

Water 3 tbs

1-2 tsp Himalayan Pink Salt and pepper to taste

Olive oil

Cook time: 30 minutes
Yields : 10 -12 fritters

Peel the sweet potato and dice. Boil the sweet potato until just cooked , drain and mash.

Chop the coriander and crumble the feta into a bowl with the mashed sweet potato.

Mix cornflour and water in a separate bowl and add to the mix.

Add in the egg and combine well.

Add your seasoning and heat a frying pan with a little olive oil. Once hot, reduce heat to ½ and

Take spoonfuls of the mix to the pan and cook one side until just brown, flip and brown the other side. Drain on a paper towel.

Serve with salad or yoghurt dip or use as burgers.


SPA Bliss at home

Spa Bliss at HomeCreate your own spa experience at home. Just add water! And maybe a few of the following ingredients.


Bath, water, candles, matches, oil vapouriser, towels, essential oils, milk,  sea salt fine crystals, sweet almond oil, epsom salts, rose floral water  and relaxing background music.

Now what do I do?

Light the candles,turn out the lights, put on some nice music. and put 5 drops of your favourite essential oils in the oil vapourizer and light it.

Put some sea salt in a small bowl and pour some almond oil (3tbs) into small bowl.

Pour 2 tbs of milk into a dish. Put a generous handful of epsom salts into another dish.

Choose from the bath blends below and add the essential oils to the epsom salts.

Choose from the following bath blends

Insomnia blend:  2 drops lavender, 1 drop marjoram, 3 drops rose

Romance blend 2 droops Sandalwood, 2 drops jasmine and 1 drop ylang ylang

Relaxing blend: 3 drops chamonile, 2 drops rosewood and 2 drops geranium.

Muscular release blend 1 drop peppermint 1 drop eucalyptus and 1 drop lavender.

CAUTION: In case of pregnancy or lactation seek professional advice before using  these recipes.

Now you can draw a bath and remove your clothes.

Pour a small amount of almond oil into your palm and take some sea salt and mix in your hand to form an exfoliating mix and begin to rub on your arms. The salt should stimulate the circulation and the almond oil will moisturise and soften your skin. Continue this practice until you have done your whole body (not the face)

For the face, make the mixture with less salt and more oil to avoid irritating. (always avoid the eye area)

Now pour the milk into the bath and follow with the epsom salt mix.

Slowly sink into the bath and put a small towel or bath pillow behind your neck so you can relax and soak.

Any salt on your body will dissolve in the bath.

When you are feeling blissed out like a puffy white cloud you can get out of the bath and pat yourself dry leaving some of the almond oil on your skin.

Splash the rose floral water over your skin to tone and refine and  apply a small amount of almond oil to the face to soften and moisturise

Then blow out the candles and it’s off to bed.

Chocolate Goji Balls

Goji ballsThis superfood snack contains some of my favourite healthy ingredients.

Goji berries have been a part of Asian cuisine and medicine for along time but have in more recent times been adopted as a ‘superfood’. These tiny red berries are packed with nutrients including essential fatty acids, protein, fibre, vitamin C,and a bunch of minerals including iron and calcium. Goji berries can be eaten raw or soaked and blended into smoothies, made into tea, added to soups and other meals or in snacks like trail mix or the recipe below.

Goji berries should not be consumed if you are on diabetic or blood thinning medication.

Cacao is the other superfood ingredient. This is the raw form of chocolate. It is the bean of the tropical tree with all its goodness still inside. Cacao can be found crushed into a powder or as nibs.  It’s useful for all things chocolate and is packed with antioxidants, minerals, vitamins and helps stimulate focus and enhances mood.

Chocolate Goji Balls


1 cup oats or quinoa flakes

½ cup Dates (chopped)

2 tsp cacao powder

3 tbs honey or agave syrup

½ cup goji berries (dried)

1/3 cup tahini (sesame paste)

¼ cup sunflower seeds


Soak the goji berries in some water for 30 minutes. (You can soak these overnight if you like)

Put cacao, oats and sunflower seeds in a bowl.

Put dates in a saucepan with 1/3 cup water and cook until softened and water has evaporated.

Add tahini and honey to dates and mix through. Add date mix to dry ingredients and mix well.

Drain the goji berries and add to the mixing bowl. Combine well.

Take teaspoons of mix and form into balls and place on a lined baking sheet and refrigerate to set.

Store in the fridge for a few days.

Goji balls (2)


Natural Home Remedies for Cough


Need relief for your cough?

Below are 6 ingredients commonly found in kitchens that can help relieve a sore throat and cough.

Apple cider vinegar is wonderful as an inhalation and a drink or added to food for sore throat, sinusitis and cough. Add 1-2 tbs to hot water with some honey. Inhale and then drink.

Thyme is a herb that most people have in their spice cupboard. Antibacterial and fungal. Add a tsp of dried herb to hot water and infuse for a few minutes. Strain and add honey and drink.

Garlic: is a great antibiotic and immune stimulant. For best therapeutic action use 1 clove crushed or chopped eaten raw with some honey.

Freshly squeezed lemon juice fresh has vitamin C which is supportive of immune health. Squeeze 1/2 lemon into some water and drink.

Honey is a well known soother for a sore throat amongst its other valuable therapeutic properties. It goes well in drinks with all the other cough remedy suggestions listed here.

Ginger is great to soothe sore throat and cough and help the body during fever. Slice fresh ginger and crush. Add to water and boil up on the stove. Then sip warm or cold.

What foods reduce your child’s risk of allergies, coughs and colds?

iStock_000000464908XSmallThe key to a myriad of health benefits is in one very important vitamin.
It is especially important during winter to obtain adequate amounts of vitamin D in the diet to prevent health issues.
Did you know 1 in 3 Australians are deficient in vitamin D?

People at risk of deficiency:

Dairy allergies


Kidney issues

Using steroid medication

Wearing sunscreen all the time


Darker skin

Live in low sunlight areas

Vitamin D is important for

A healthy immune system

Absorbing calcium for bone strength

Nervous system function

Muscular function

Hormone function

Cardiovascular function

Healthy skin and hair

Deficiency signs



Heart disease

Bone pain

Dental issues


Chronic immune problems – infection etc

High incidence of fractures

Autoimmune conditions

Muscular weakness

Premature aging

Hormonal issues


Food Sources

*It is advisable to try and obtain your vitamin D from daily foods first before turning to supplementation.

Oily fish such as Herring, Salmon, Tuna and Sardines (Raw fish is sushi is higher than cooked)

Beef, Ham, Sausages




Cheese, milk, yoghurt and dairy products

Soy products like milk and tofu are fortified with vitamin D

Cereals and orange juice are also often fortified with vitamin D

Supplementing, How much?

Consuming supplementation of vitamin D over long periods of time should be monitored with blood tests to avoid toxicity. The recommended daily dose of Vitamin D is 400 iu.

Vitamin D can be obtained through exposure to sunlight. 5 – 15 minutes 2-3 x wk is advised. The conversion of active forms is self regulating and therefore toxicity is not an issue.

winter cold