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Recipes

Vegan Parmesan Flakes

October 14, 2017
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Do you do dairy

I don’t these days, mainly because I’m having way more foodie fun experimenting with yummy dairy-free creations like coconut yoghurts, nut milks and nut cheeses! Speaking of…during a delicious lunch with the delightful Julie Montagu (check out her page pronto if you haven’t already!) I enjoyed a wonderful ‘courgetti spaghetti’ dish adorned in the most perfect pine nut parmesan flakes I’d ever seen!
Continue Reading…

Recipes

Super Real Food Blueberry Smoothie

September 26, 2017
Putting my new @coconutbowls to the test, filling it with one of my fav b'fast smoothies I make when I feel like a sweet start to the day.
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Try this the next time you crave processed, crappy sweet stuff, it will satisfy you in the most health-supportive, poop-tastic way 
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I used wild blueberries, gifted to me by a friend who likes to forage for his food - they're slightly darker in colour which is why this smoothie looks a little grey.
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I heart berries SO much - they have many beautifying benefits for your skin, packed with antioxidant compounds that neutralize free radicals that cause skin cell damage & premature ageing. They're also loaded with vitamin C, crucial to a clear complexion.
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I've thrown in a little flaxseed for optimal pooping (you're welcome!) followed by some dandelion greens because they:
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✨provide 535% of the recommended daily value of vitamin K, one of the BEST sources of plant-based food that help strengthen bones & limit neuron damage in the brain.
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✨provide 112% of the daily minimum requirement of vitamin A, great for skin, mucus membranes & vision 
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✨are high in fiber, vitamin C, B6 + thiamin, riboflavin, calcium, iron (crucial for generating red blood cells), potassium (to help regulate heart rate & blood pressure), & manganese.
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'Nuff said? Got it!
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‍Berry Beautiful Smoothie (for 2)
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2 BIG handfuls dandelion greens (sub for any dark non-bitter lettuce)
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500ml/16oz coconut milk
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1 cup blueberries
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2 tbs ground flaxseed
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1-2 dried, unsulphured organic figs (sub for dates)
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1/4 cup dried, shredded coconut + extra for topping
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1 tbs cacao nibs or goji berries for topping
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Add into blender in the order above. Blitz & add extra water if you want a runnier smoothie.
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You can also add any fav herbal powders if this floats your boat. I often add a tablespoon of whatever @superfeast blend I have on hand - today it was their new JING magic which is an amazing support for the kidneys and adrenal glands.
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If you're looking to add more protein, nix the typical (boring, often overly processed) protein powders and try @kulikulifoods morninga powder which is such an amazing ingredient that won't cost you the earth

Putting my new coconut bowl to the test, filling it with one of my fav b’fast smoothies I make when I feel like a sweet start to the day. Try this the next time you crave processed, crappy sweet stuff, it will satisfy you in the most health-supportive, poop-tastic way 💩

I used wild blueberries, gifted to me by a friend who likes to forage for his food – they’re slightly darker in colour which is why this smoothie looks a little grey. I heart berries SO much – they have many beautifying benefits for your Continue Reading…

Recipes

Healthy Soda made with REAL Food

September 17, 2017
Did you know one can of orange soda 'Fanta' houses:
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23g of processed sugar (the crappy, chemically-treated type of sugar)
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Stuff called: 'Natural Orange Flavourings with Other Natural Flavourings' ❓
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Acesulfame K - an artificial sweetener found in sugar-free gum, alcohol, candy & sweet yogurts. Its main chemical component, 'methylene chloride' may cause nausea, mood disorders, possibly some types of cancer, impaired liver & kidney function, eyesight issues & even perhaps autism.
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Aspartame - a cheap, dangerous sweetener used in more than 6,000 food & drink products + over 500 prescription & over-the-counter drugs. Recently found to have carcinogenic (AKA dangerous & potentially deadly) effects, aspartame is now undergoing further investigation due to the fact it may also impair memory performance & increase oxidative stress in the brain.
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'A source of Phenylalanine' - an ingredient that may be very dangerous to anyone consuming aspartame (). Basically, too much Phenylalanine in the body = neurotoxicity which means it can excite the neurons in your brain to the point of cellular death.
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I could go on & on, but you get the dismal picture...
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I remain utterly disgusted with the company choosing to make & sell this low-grade, unhealthy chemical bomb.
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I offer you (& any children in your life!) this healthier, yummier alternative:
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✨REAL GOOD ORANGE SODA✨
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You need:
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4 medium carrots, skin on, chopped
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1 cup filtered water
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1 tbs organic date or maple syrup
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Juice from 1 x fresh lemon
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1/4 inch piece fresh ginger
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1 x bottle of carbonated water
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You do:
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Add carrots, ginger & filtered water in a blender & blitz until everything is well combined.
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Blend for at least 2 mins before straining into a glass jug using a nut milk bag or fine mesh strainer.
Squeeze pulp to ensure every drop of juice is extracted.
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Add strained juice back into (a well-rinsed) blender. Add lemon juice & date/maple syrup, blend on high to combine. .
Refrigerate for 30 mins to chill, then pour into a glass, stopping halfway. Fill the other half with carbonated water & serve!
Did you know one can of orange soda ‘Fanta’ houses:

23g of processed sugar (the crappy, chemically-treated type of sugar)

Stuff called: ‘Natural Orange Flavourings with Other Natural Flavourings’ 
Acesulfame K – an artificial sweetener found in sugar-free gum, alcohol, candy & sweet yoghurts. Its main chemical component, ‘methylene chloride’ may cause nausea, mood disorders, possibly some types of cancer, impaired liver & kidney function, eyesight issues & even perhaps autism.

Continue Reading…

Recipes

Magical Molasses Cookies

August 25, 2017
Oh happy day my friend!
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Fridays are no longer FRYdays for my brain after making the switch from conventional headphones to these @defendershield ones 
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After a little research, I discovered these earplugs are designed to deliver the clearest sound via hollow air tubes that contain NO metal conductors⚡️
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In other words: no metal conductors = no chance for EMF radiation 
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The hollow air tubes also increase space to create better quality noise - totally makes ALL my media sound SO much clearer 
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I'm sitting here with freshly-baked molasses cookies, having a little laugh to myself, because I'm SO meticulous about what I put into & on my body when it comes to food and skincare...but what about EMF?
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I started with a laptop mat (a few posts ago) and now these earplugs... .
What's next? Who knows! For now, just consider investing in a pair of these earplugs if you're always listening, talking (and singing!) on the go....and make these cookies STAT! .
Magical Molasses Cookies
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½ cup extra virgin coconut oil, melted
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1/4 cup molasses
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1/4 cup raw cane sugar
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1  x organic egg OR flax egg
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1/4 cup peanut butter
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1 tsp vanilla extract
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1 tsp ceylon cinnamon
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½ tsp baking soda
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½ tsp salt
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3 cups gluten free oats
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You do:
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✨Preheat oven 180C/350F. Roughly blitz oats in food processor to create crumbs. Mix with all dry ingredients in a separate bowl.
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✨Add all liquids into processor, blitz to combine. Add dry ingredients, blend on high until dough forms.
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Use a tablespoon to measure even amounts of dough. Roll & flatten on a lined baking tray.
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Place in oven and bake for 10-15 minutes or until golden brown. Carefully lift onto drying rack after 5 minutes to cool & harden.
Oh happy day my friend! Fridays are no longer FRYdays for my brain after making the switch from conventional headphones to these Defender Shield ones  After a little research, I discovered these earplugs are designed to deliver the clearest sound via hollow air tubes that contain NO metal conductors
In other words: no metal conductors = no chance for EMF radiation. The hollow air tubes also increase space to create better quality noise – totally makes ALL my media sound SO much clearer 

Continue Reading…

Recipes

‘You Beauty’ Braised Brussel Sprouts

August 10, 2017
RECIPE BELOW
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Brussel sprout haters, LISTEN UP!
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This dish was just given the thumbs up by a VERY picky eater 
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Last year, I was enlisted by a private client to create delicious, nutritious meals using "anything but green vegetables."
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When I delved further (because WTF?!) I was told her seven-year-old son had a strong aversion to foods coloured green 
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Long story short, no matter what she tried over the years (even dying broccoli & celery purple!) he wouldn't swallow a morsel ‍♂️
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Out of sheer desperation, she began looking for someone to help - enter ME!
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So far, in the last 2 months, this little boy has embraced: zucchini, broccoli, celery & spinach.
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Today, however, was the BEST DAY EVER because I just got the call to say he declared he LOVES CHEF SHINE'S BRUSSEL SPROUTS!
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To say I'm thrilled would be an understatement - I feel as though I've won the lottery.
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And because I'm on such a natural foods high, I jumped on insta to share this recipe with you, perfect as a side or snack on its own.
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Obvs, you know how great Brussels are, but just in case:
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They were initially bred from wild cabbage to improve digestion.
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Full of vitamins, antioxidants & naturally-occurring sulphur, essential to the functioning of your cardiovascular, muscular & central nervous system.
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Naturally anti-inflammatory thanks to their glucosinolate & Vitamin K
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'You Beauty' Brussel Sprouts 
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You need:
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✨500g/1lb brussels sprouts, shaved
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✨1 organic apple, grated
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✨1/4 cup dried, organic currants
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✨2-4 tbs extra virgin olive oil
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✨3 tbs lemon juice
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✨1 tsp garlic powder
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✨1 tablespoon pure date syrup (I used @thedatelady)
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✨½ teaspoon sea salt
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For plant-based parmesan:
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¼ cup shelled pumpkin seeds
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1/4 cup nutritional yeast
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1/4 tsp sea salt
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You do:
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‍Blitz seeds, yeast & salt in a processor. Pulverise & set aside.
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‍Saute brussels & apple in oil & salt until wilted. Turn off heat & mix in all other ingredients.
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‍Toss to combine & serve topped with plant-based parmesan (optional).
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Brussel sprout haters, LISTEN UP! This dish was just given the thumbs up by a VERY picky eater! Last year, I was enlisted by a private client to create delicious, nutritious meals using “anything but green vegetables.” When I delved further (because: WTF – ‘what the food?’) I was told her seven-year-old son had a strong aversion to foods coloured green 

Long story short, no matter what she tried over the years (even dying broccoli & celery purple!) he wouldn’t swallow a morsel 🙅🏾‍♂️ Out of sheer desperation, she began looking for someone to help – enter ME! So far, in the last 2 months, this little boy has embraced: zucchini, broccoli, celery & spinach. Today, however, was the BEST DAY EVER because I just got the call to say he Continue Reading…

Nutrition, Recipes

Banish the Bloat Green Juice Elixir

July 16, 2017
RECIPE BELOW 
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Even after you get your gut garden sorted, it's important to be aware there may be days/times in future when you eat something that's a little iffy, or experience a stressful situation which can directly result in the dreaded bloated belly.
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Meditation & deep breathing exercises are fantastic de-bloating devices when bloating is caused by stress. Don't forget your gut is your second, most important brain when it comes to your emotions and mental health!
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But when your bloating is food related?
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On rare occasions when I eat out - even after I ask the waiter to tweak ingredients to suit my dietary needs - I find I react quite badly when the overall quality of food is poor, the chef hasn't made any of my requested changes (because: ego) and/or the meal includes highly processed, cheap ingredients and rancid oils the restaurant chooses to use (and not tell their customers about) 
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SIDE NOTE: similar to most conventional medicine doctors, did you know most chefs have zero nutritional training/knowledge which means they don't always have your best health interests at heart. Sad but true ‍♀️
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In situations when I'm hit with a case of bloated belly, I go straight to the juice recipe below which I created to support breakdown and elimination of all the bad bits stuck in your system.
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I hope it provides you with all you need - great in the fridge for up to 3 days, just shake it well before serving 
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BANISH THE BLOAT JUICE
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You need:
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✨200g white cabbage
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✨150g pineapple
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✨140g cucumber - skin on
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✨1/3 cup fresh mint
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✨1 mug of boiling water + 2 ginger tea bags, steeped for 10 minutes. After steeping tea, break open one of the ginger tea bags & add contents into recipe.
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You do:
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✨Scrub all veggies well. Add into a food processor (or juicer) and blend on high to pulverise.
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✨Pour through a fine mesh strainer or nut milk bag (I used my @elliesbest nut milk bag) into an airtight, glass jar to serve/store.
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✨Relax!! Before you drink:
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take a deep breath in for 4 counts
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hold for 4 counts
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breathe out for 4 counts
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hold for 4 counts
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REPEAT until you feel centred and calm, then drink & de-bloat

Even after you get your gut garden sorted, it’s important to be aware there may be days/times in future when you eat something that’s a little iffy, or experience a stressful situation which can directly result in the dreaded bloated belly.

Meditation & deep breathing exercises are fantastic de-bloating devices when bloating is caused by stress. Don’t forget your gut is your second, most important brain when it comes to your emotions and mental health!

But when your bloating is food related? Continue Reading…

Nutrition, Recipes

Plaintain Coconut Porridge

July 11, 2017
YUMMO! .
I'm currently enjoying a VERY yummy, nourishing breakfast  whipped up with what little ingredients I have in my pantry at the moment!
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Because it tastes SO good, I'm sharing it with you, in case you're stuck in a breakfast rut & want to try something new 
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When it comes to breakfast, you're literally breaking(your)fast, so it's important to eat foods that are delicious, filling, nourishing and 100% gut-friendly!
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My super simple recipe (below) combines all of these elements PLUS a good dose of:
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✨potassium
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✨omega 3 fatty acids
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✨beta carotene
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✨protein
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✨vitamin B6
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✨vitamin C
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✨dietary fibre
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➕PLUS ➕
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✨a super important gut-friendly ingredient called 'resistant starch' which stimulates the good bacteria in your gut, helping to maintain a healthy balance of the good guys to keep everything - including optimal pooping  in check!
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Where does the magical resistant starch come from? The plantain of course! 
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If you're unsure of what a plantain is, don't stress - you can almost always find one (or ten!) at your local asian market. Look for a banana with black splotches all over its skin - this is what a perfectly ripe plantain looks like (google & take a look!) 
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Plantains begin green and are super hard to cut into. As they age, they soften which is the type needed for this recipe.
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This yumminess is great hot or cold - if you're making & storing overnight, add more liquid in the morning to create a perfect porridge texture 
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COCONUT PLANTAIN PORRIDGE
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You need:
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1 cup full fat organic coconut milk
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3 tbs coconut flour
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2 tbs desiccated coconut
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1 tbs chia seed (or flax seed)
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½ ripe plantain, mashed roughly
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Toppings incl: sliced plantain, dried coconut, chia, cinnamon, crushed nuts/seeds (just not too many because there's already enough healthy fats in the porridge!)
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You do:
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In a small saucepan, combine coconut flour, shredded coconut, chia seed & milk. Stir over a medium heat to warm & thicken - won't take long!
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Turn off heat, add mashed plantain. Stir/whisk/blend to arrive at desired consistency.
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Add more milk (or water) if you want a more runny consistency.
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Top with extras & enjoy

YUMMO! I’m currently enjoying a VERY yummy, nourishing breakfast, whipped up with what little ingredients I have in my pantry at the moment. Because it tastes SO good, I’m sharing it with you, in case you’re stuck in a breakfast rut & want to try something new 👌🏻

When it comes to breakfast, you’re literally breaking(your)fast, so it’s important to eat foods that are delicious, filling, nourishing and 100% gut-friendly! My super simple recipe combines all of these elements PLUS a good dose of:
Continue Reading…

Recipes

Sweet and Healthy Chocolate (Eggplant) Muffins

July 2, 2017
JUST in time for 4th July, I lovingly share my latest gluten free, plant-based recipe 
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If you saw insta stories earlier today, you'd know the key ingredient within these fluffy, moist muffins is EGGPLANT ('aubergine' in Brit-speak)
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Before you turn away in disgust (I see you!) give me a few insta secs to explain why I used this not-so-popular veggie...beyond the fact my husband @benjaminshinestudio detests it which creates a fire of desire to convert his disdain into admiration!
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Even though eggplant is a funny, slightly un-sexy-looking veggie, it's such a wonderful veggie to include in your diet. A few key reasons: Nasunin - a rare type of antioxidant housed within eggplant helps your body fight free radical damage.
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Manganese - has a profound effect on your body's ability to form healthy bones thanks to its impact on bone mineralization and metabolism.
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Vitamin B6 & B1 - two vitamins vital for a healthy metabolism. Vit B6 helps create amino acids are critical for numerous bodily functions - not enough and you can experience all kinds of inflammation.
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Convinced? Just make these muffins, marvel at the fact they DON'T taste like eggplant & enjoy all the healthy benefits...
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Red, White, Blue (& Brown) 'Merican Muffins .
YOU NEED:
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370g steamed eggplant - drained of excess water
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100g dark chocolate - I used 70%
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2 tbsp coconut oil
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2 tbsp cacao powder
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10 medjool dates, pitted
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1 cup gluten free flour
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2 tsp baking powder
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1/2 tsp baking soda
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¼ tsp sea salt
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You do:
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Pre-heat oven 200C/400F
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Steam eggplant & place in strainer. Push to release water - you want a big ol' lump of gooey-ness. Weigh out 370g. Place in food processor with dates & flour.
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Melt dark choc & coconut oil together, add to processor.
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Blend until everything is well combined. Stop & scrape down sides, then scoop mixture into an oiled/floured/lined muffin tin.
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Bake for 8 mins at 200C/400F & reduce heat to 180C/356F for another 5 mins.
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Remove from oven, leave to cool 15 mins before turning out onto a wire rack to cool further.
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Enjoy with/without healthy frosting
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Celebrate your INDEPENDENCE!

JUST in time for 4th July, I lovingly share my latest gluten free, plant-based recipe 🌱 If you saw insta stories earlier today, you’d know the key ingredient within these fluffy, moist muffins is EGGPLANT (‘aubergine’ in Brit-speak)

👉👉🏾👉🏻🍆👈🏻👈🏾👈

Before you turn away in disgust (I see you!) give me a few insta secs to explain why I used this not-so-popular veggie…beyond the fact my husband detests it which creates a fire of desire to convert his disdain into admiration! Even though eggplant is a funny, slightly un-sexy-looking veggie, it’s such a wonderful veggie to include in your diet. A few key reasons:  Continue Reading…

Recipes

Anti-Inflammatory Juice for Pain and Inflammation

July 1, 2017
Hi there, how's your week been so far? If you've joined me recently, or reached out to say hello since my appearance with @trinnywoodall, I'm truly touched to know I've ignited a fire within you to find out more about your overall health 
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To celebrate, I've created a very powerful anti-inflammatory elixir - upon request from many of you experiencing joint pain and inflammation
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Your body is an amazing machine, it only needs the smallest of encouragement to begin to soothe and heal naturally. .
So the goodness in this elixir includes:
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Tart Cherries - contain the highest anti-inflammatory content of any food (). Cherry juice reduces inflammation in your blood vessels by up to 50%!
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Pineapple - contains bromelain, a 'systemic oral enzyme' used to treat pain and problems like arthritis. Bromelain may also help your body fight cancer by dissolving 'fibrin' (cancer cells hide under fibrin to escape detection, cheeky little buggers!). When fibrin is dissolved, cancer cells become uncloaked and easily detected by your immune system 
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Spinach - attacks inflammation from every angle! Rich in carotenoids + vitamins C, E, and K, that protect your body from pro-inflammatory substances.
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Parsley - great protection from rheumatoid arthritis thanks to its SUPER high chlorophyll and Vitamin C content.
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Cacao - contains 'flavanols' which work fast to reduce inflammation and blood clotting.
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Water - enough said!
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☄️Turmeric - an amazing anti-inflammatory, best taken with pepper (see my latest Insta story re: why!)
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Extra Virgin Olive Oil - the source of its distinctive aftertaste (called 'Oleocanthal') has similar effects as synthetic (more harsh) forms of pain relief like ibuprofen 
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ANTI INFLAMMATORY ELIXIR
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1 cup tart cherries, pitted
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1 cup fresh pinneapple, chopped
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1 cup packed, organic spinach
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1/2 cup packed fresh parsley
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1 tablespoon cacao powder
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1/2 tablespoon turmeric + teensy tiny pinch of black pepper
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1/2 tablespoon extra virgin olive oil
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200mls water
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Combine all ingredients in the blender (in the order above) and blend on HIGH.
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Strain through a nut milk bag and drink immediately to reap the benefits!

Hi there, how has your week been so far? If you’ve joined me recently, or reached out to say hello since my appearance with Trinny Woodall, I’m truly touched to know I’ve ignited a fire within you to find out more about your overall health 🙏🏻

To celebrate, I’ve created a very powerful anti-inflammatory elixir – upon request from many of you experiencing joint pain and inflammation

Your body is an amazing machine, it only needs the smallest of encouragement to begin to soothe and heal naturally. So the goodness in this elixir includes: Continue Reading…