Tag Archives: ginger

Fuji Fruit Smoothie

Fuji FruitSmoothie

This smoothie is simply delicious. If you haven’t tried Fuji fruit before, this is a wonderful introduction to this fruit. It may look like a tomato but its surprisingly super sweet flesh will have you looking forward to seeing them come into season each year.


1 Ripe Fuji Fruit

1 Banana

½ tsp Ginger powder

½ tsp in Cinnamon powder

½ cup Plant based milk (I used soy)


Chop the top of the fuji fruit to remove the leafy end.

Use a spoon to scoop the flesh out and chop into rough pieces and put into the blender.

(If your fruit is too firm you can peel the skin off with a peeler)


Peel and chop your banana and add to the blender.

Pour in your milk and add the spices.

Turn on your blender until all ingredients are processed and combined.

Pour into a glass and drink immediately.


Sunshine Bliss Balls- Carrot Ginger and Turmeric

These bliss balls are full of golden ingredients that make me feel warm like sunshine.

They are not just colourful and delicious but possess some healthy virtues as well.

Ginger is a warming digestive tonic and circulatory tonic.

Turmeric is great as an anti inflammatory.

Carrot is loaded with beta carotene for healthy immune systems.

Cinnamon is a warming digestive spice and is great for maintaining blood sugar.

Dates are fibrous and add sweetness.

Cashews provide the protein, antioxidants and magnesium, iron, zinc and phosphorous for many different biochemical functions in our nervous system and musculoskeletal system.


1 medium carrot grated

¼ cup dates

½ cup cashews

1 cm cube of ginger root grated

½ tsp turmeric powder

1 tsp cinnamon powder

1 tbs dried ginger pieces chopped



Add the ingredients to a food processor and blitz until the ingredients are fine enough to come together.

If the mixture is too moist, add a little dessicated coconut.

Take teaspoonfuls of the mixture and roll into balls.

Store in the fridge or freezer for a day or two.

Pear and Chia Seed Smoothie

Another great way to get your nutrients in your morning smoothie is with this delightful concoction. With Vitamin C, fibre, essential fatty acids and protein to keep you smiling and your appetite satisfied for hours.



2 Small Pears

1 cup Soy or Almond milk

2 tbs Chia seeds

¼ tsp Ginger Powder



Soak your seeds in some of the milk. Place in the fridge for 10 minutes.

Meanwhile, chop up your pear (with skin) and transfer to a blender along with the rest of the milk.

Add the ginger powder.

When the seeds have softened and have become more jelly like, (picture below) add them to the blender.

Process the ingredients until you have smoothie consistency.


You can also keep some of the mixture and leave in the fridge to make a more pudding like dessert for later.



carrot and coriander soupOne of my favourite herbs is coriander. I love its fresh smell and taste.

It goes really well with carrots and ginger so on a winter day these ingredients are calling to make soup.



2 large Carrots

1 onion

1 bunch of fresh coriander

1 piece of fresh  ginger 2x2cm

1 stock cube

Olive oil for frying off the onion

2 cups of water


Chop the carrots and onions.

Finely chop the ginger and most of the coriander (except garnish)

Heat  a saucepan .Add some oil and fry off the onion and ginger.

Add the carrots, water and stock  cube and bring to the boil.

Turn to simmer and Cook until carrot is tender and add the chopped coriander.

Cook a further minutes.

Remove from the heat and use a stick blender to process to a chunky soup.

Serve in bowls and garnish with fresh coriander.


carrot and coriander soup

Warming Winter Sweet Potato & Ginger Soup

Sweet potato soupSWEET POTATO SOUP

A beautiful warming winter soup. These simple ingredients come together to make a nutritious and delicious high fibre meal.


2 medium Sweet potato (orange coloured)

1 Onion

2 cloves Garlic

1 inch cube raw Ginger

2 cups Water

1 tbs coconut oil

1 tsp Salt

1 tbs Ground cumin

Pepper to taste


Crush the garlic and ginger to a rough paste in a mortar and pestle with the salt and cumin and set aside.

Chop the onion and sauté on the stove with the coconut oil until translucent. Add the garlic, ginger mix and heat until aromatic.

Add the water and bring to the boil.

Wash and Chop the sweet potato (leave the skins on) and add to the pot and simmer for 10 minutes until soft.

Remove from the heat and use a hand held blender to  puree.

Add the pepper to taste and serve.

Serves 2

Fruit Infused Tea – Lemon, Lime & Ginger

fruit infused teaHere’s a simple way to make a delicious, warming drink to aid digestion and peace of mind.

Ginger has some wonderful properties including it’s anti-inflammatory and circulatory actions which are useful for joint aches and Pmt as well as its warming digestive properties which sooth an unsettled stomach.

The lime and lemon offer the zing and provide digestive stimulation to improve digestion function.

If you are lucky enough to grow a lime or lemon tree in your backyard. You can make up regular batches of this drink and keep them in the fridge.

Fruit Infused Tea

Lemon, Lime and Ginger


Organic Ginger tea




Honey (optional)

Boil your water

_AAA0412Pop a tea bag in to your tea pot.

Let steep for a few minutes. The longer you leave it the hotter the ginger flavour.

Meanwhile, wash you lemon and limes.

Slice the lemon and lime into circles and place a few of each into a glass or cup.

Add a little honey (Optional)

Pour the ginger tea over your lemon and limes and stir with a teaspoon


Serves 2


Natural Remedies for Muscular Pain


iStock_000003256386XSmallThis post is inspired after attending my local boot camp. Usually on the day after is when I feel the physical aftermath of a good workout.
Here’s 8 Natural ways to soothe tired and aching muscles post exercise.
  • Essential oil ie lavender with coconut oil kept in a jar in the fridge can be wonderfully soothing as an ointment/massage balm to target areas of discomfort.                         Lavender has pain-killing, circulatory and sedative properties . Massage a small amount into the affected areas.

(Avoid lavender if you are pregnant or have low blood pressure)

Add 5 drops of lavender essential oil to a 50g jar of slightly melted coconut oil and mix through. (to melt coconut oil place on low heat for a minute or it may be melted at room temperature if it’s a hot day.)Cover with a screw top lid, label clearly and keep in the fridge.

  • Heat is traditionally used to treat acute muscle tension. The heat confuses the pain signal to the brain and provides extra circulation to the area. Use a heat pack or warm shower.
  • Ice is traditionally used to reduce swelling to injured body tissue. Using ice packs for short periods is beneficial for fast recovery.
  • Magnesium supplementation is useful for maintaining fit and healthy muscles. For particularly tight muscles due to exercise, posture and stress, this is the choice mineral. For more specific information on dosages and cautions for your body. Contact me for a nutrition or naturopathic appointment.
  • Arnica cream is my all time favourite. It is a homeopathic preparation from a plant which is suitable for bruising, strains, sprains and muscular pain. If you have had a massage from me before, you will know that it is used religiously at the end of a treatment to improve recovery time.
  • Rosemary essential oil diluted in a base oil like almond oil ie 1 drop (eo) to 10ml (base).Rosemary has wonderful circulatory properties which help muscle recovery. (avoid rosemary if you are pregnant or have high blood pressure)
  • Massage: You can combine a few of the above with this to improve your chances. Remedial Hot stones are awesome for post exercise recovery. Dragonfly Natural Therapies offers this service
  • Ginger taken in food and drinks is a wonderful circulatory stimulant and many studies have shown that it is effective in pain relief for joints and muscles.

*There are many reasons why the body may have muscular pain. If you have ongoing symptoms, please check with your health practitioner for further advice.

*The above information are guidelines only. Please use your own judgement and knowledge of your body to decide if this is beneficial for you.

*With any topical treatment, test patch your skin for sensitivities before applying liberally.