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06/02/2024

Soup and Sun make me happy and this bowl of soup feels like a ray of sunshine ☀️

04/10/2023

It’s Fall and that means cozy warming drinks🍵the smell of leaves 🍂 and of course, sweater season. It’s also pumpkin spice season.

No need to buy it when you can make your own ‘cause then you know what’s going into it.
By the way, did you know that non-organic spices have been processed using chemicals and irradiation. No, thank you.

Try making your own blend by following below as a guide. I like to taste and adjust the seasoning to how I like it. Maybe you’re more of a strong clove gal strong

or more cinnamon is your thing. Follow your taste buds😋

🍂3 tbsp Cinnamon
🍂2 tsp ground Ginger
🍂2 tsp nutmeg
🍂1 1/2 tsp Allspice
🍂1 1/2 tsp Clove

Add this to your morning drink of choice, breads, muffins, oatmeal or chia pudding for that taste of Fall🍂

24/09/2023

I don’t think everyone knows how easy fermenting vegetables is.
These took less than a week to ferment and contain many beneficial probiotics. This is one of the easiest hacks to boost your gut health and did you know that 70% of your immunity is in your gut?

They start out as little cukes, you add salt and water to let them ferment and voila they turn into gut boosting goodness. I love the tart taste and you can add them to sandwiches, salads and protein bowls.

Fermented foods:
✔️enhance your immune system
✔️promote gut health
✔️aid digestion and regularity
✔️help lower inflammation

Other fermented foods
to try are Kimchi, Kefir, Sauerkraut, Kombucha.

Once you try it the only thing you’ll need to decide is what to ferment next!

05/09/2023

Happy back to school 🏫

It’s also back to basics for me after being sick last week with no appetite. Time to get back to feeling healthy and food is always my first step along with exercise and meditation as part of my self care routine.

This salad came together quickly and provides balanced meal basics: fibre, protein and fat.

It has:
🫘black beans
🫘chickpeas
🫘vegetables ( I added celery, carrots, peppers, tomatoes and cucumbers)
🫘herbs ( I added parsley and cilantro because that’s what I have but you could add any others you like)
🫘sunflower seeds
🫘A simple vinaigrette made with chipotle lime mustard, honey, olive oil, apple cider vinegar and salt and pepper

Hint: this would pack easily in lunches!

28/07/2023

Lunch is served 🍽️

This plate is quick to throw together during a busy work day and includes protein, fat and fibre to keep you feeling full to prevent those afternoon cravings. I love to add as many colours as I can because it looks enticing snd provides a variety of nutrients. Eat the 🌈 Rainbow.

I made the Quinoa salad last night with fresh ingredients I had: roasted beets, feta, chopped kale, cucumber, celery, red onion and walnuts mixed with avocado oil, fresh thyme, oregano, basil, lemon juice, Herbamare and pepper.

Remember: when we’re eating a lot of fibre we need to consume enough water to help move everything through our digestive system to then be removed. If our food is sitting for longer than it should, we are re-absorbing any toxins we’ve ingested back into our body and we don’t want that!

17/06/2023

Who knew Kohlrabi could be so fun!
I received a Kohlrabi in our produce box this week and had never used this cruciferous veggie before. My first attempt was this simple and fresh tasting salad.

Kohlrabi is a member of the turnip family and is similar to cabbage and broccoli. Its high in vitamin C, antioxidants, fibre and water. It’s low on the glycemic index and won’t spike that blood sugar.
It’s a little intimidating at first with its “tentacles” but after removing and peeling, it’s easy to work with. Make a slaw like I did or try fries or mash it up! Experiment with different herbs like tarragon or basil.

Ingredients:
☑️ Kohlrabi, Apple and Carrot cut into matchsticks
☑️ Lemon juice and Lemon Zest
☑️ toasted walnuts and sunflower seeds
☑️Dill and Parsley
☑️Sea Salt

Give Kohlrabi a chance and let me know how it turns out☑️

24/05/2023

I’m moving to Costa Rica for the fresh and delicious food… highly recommend for their food, hospitality and general relaxed and calm vibes ☮️
🌊☀️

07/05/2023

Peanut Butter Chia Seed Pudding to start the day for a rich source of fuel and antioxidants ☀️ Eat at home or take on the go when you’re on that sunrise hike🌄

I bet if you make a batch of this chia seed pudding you’ll be adding it into your weekly meal planning mix. It’s creamy and tasty and takes two minutes to make the base. Mix it up with different toppings for a variety of combos

Ingredients:
•Kefir (supports our gut health)
•Chia Seeds+H**p Seeds (contain Healthy Fats, Fibre and Protein and are anti inflammatory)
•Organic Peanut Butter
•Fruit of Choice
•Nuts and Seeds of Choice

The Base, for two portions:
1. To a small blender add:
*2 cups of Coconut Kefir or other sources of plant based milk
*1/4 cup Organic Peanut Butter or Nut /Seed butter of choice
*2 tbsp of H**p (adds to creaminess when blended)
Blend until smooth consistency.
2. Add mixture to a mason jar and add in Chia Seeds. Cover with lid and shake to distribute the Chia Seeds evenly. You may need to do this every few minutes to ensure it’s not clumpy.
3. Let sit in fridge for 15 minutes or over night.
4. When ready to eat, add fruit and nuts on top of jar if you’re on the go or pour into bowls. You could also layer mixture into a jar between fruit to make it even more fancy, like a breakfast parfait.

Experiment with different combinations.
Optional toppings:
•coconut chips
•cacao nibs
•cocoa powder
•dark chocolate chips
•dates(blend for a caramel flavour)
•sulphur free dried fruit, cut up( not too much as they contain higher sugar content bc they are so concentrated)
•mint

Feel free to share any other ideas or combos you’ve tried

#

29/03/2023

I love the colours!
I think that’s one of the reasons why I became a nutritionist.

Last night I used the veggies I had to make an easy rice bowl.

22/03/2023

Paying attention to how our digestion is working is often overlooked but it plays an important role in our health. When our digestion isn’t working optimally our body can’t digest the nutrients from our food well, it can impact our immunity, cause dysbiosis or an imbalance of our gut flora,
cause bloating, gas an D constipation and more.

So add more fruits, vegetables and bitter foods like arugula to help with digestion. Don’t forget to chew and chew and chew… there are no teeth in your stomach😉

04/03/2023

March is Nutrition Month 🗓️It’s time to get or-gan-ized!

Step 1: The 1st step in the kitchen towards cooking for optimal health is to go through those cupboards. Yes, reach all the way back to the corners and forgotten areas where you keep the Xmas cookie tins and the cookie cutters. Take it all out and go through the containers, utensils, pots, trays, glasses, dishware, storage containers and pantry food. Throw out/donate all the duplicates and what you no longer need.(have a bin handy to put it all in) Don’t forget to get rid of all the expired food too. Trust me, purging feels soooo good✔️

Step 2: now that everything is out, clean inside and out of cupboards 🧽

Step 3: This is the fun part! Use all of your old bottles, recycle those spaghetti sauce jars and use what glass containers you have. ( try to stay away from harmful plastics) Get everything out of bags, boxes or plastic and add them to a beautiful glass container. Add labels, grab a marker or use a label maker. Yes, here’s your excuse to grab one if you’ve always wanted one👍🏻
Being able to see what you have available in your cupboard makes it easy to find ingredients when and it’s a great visual to remind you to add an ingredient to the shopping list if you’re almost out.

Step 4: Put items together that you use often together ie: measuring spoons, cups and bowls or all of your flours together. You can even put items in a basket and pull out when needed✔️ to make it easy.
Step 5: Find a recipe and make something delicious.

Find a few hours on the weekend to try this and see the difference it makes.

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