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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…

Recipes

Revitalizing Matcha Tea Face Mask

June 18, 2017
Happy Sunday!
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SUPER excited about this new recipe (below) I created for you - it's one you can eat AND wear!! Introducing... My Magical Matcha Tea Mask 
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Wait! Wha??
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Yes, that's right my friend, I created this mask to FEED YO' FACE - literally!
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Best worn for 10-15 minutes so the matcha has enough time to do its work which includes:
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Removing harmful toxins and fighting free radicals that damage cells needed to protect your skin.
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Decreasing excess oils that get trapped beneath the surface of your skin and become infested with bacteria - hello acne!
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Protecting your skin from harmful UV rays that encourage premature aging and hyper-pigmentation.
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Stimulating and rejuvenating your skin cells to keep you looking FRESH!
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Aside from all that goodness, I've combined it with full fat yoghurt, RICH in probiotics () and lactic acid that gently removes the top layer of your skin - where all the dead skin cells hang out  ewwwww!! Lactic acid will also help promote the growth of new skin cells - amazing what REAL food can do right?! 
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Quick note to my VEGAN brothers and sisters: replace the dairy yoghurt with coconut yoghurt, your skin will never know the difference... 
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And if any leftovers? Add a little maple syrup, maybe some dried coconut or just devour 'as is' - lick the bowl clean my friend and feel GOOD - inside and out! ‍♀️
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Magical Matcha Tea Mask
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You need:
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✨1 teaspoon full fat dairy yoghurt (sub with coconut  yoghurt if vegan)
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✨1.5 teaspoons matcha tea powder - I recommend @matchaful because it's high quality stuff - no second rate matcha allowed!
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You do:
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✨Mix, stir, combine, then paint onto your face and leave for 10-15 minutes to let the magic happen!
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✨Lick the bowl clean, then use a washcloth soaked in tepid water to remove.
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✨Look in the mirror, admire your beauty & tell yourself how much you love YOU - a critical step, seriously!
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✨Resume life with healthy, happy skin. Repeat once or twice a week for optimal results ✌

I am SUPER excited about this new recipe I created for you – it’s one you can eat AND wear!! Introducing… My Magical Matcha Tea Mask 

Wait! Wha??

Yes, that’s right my friend, I created this mask to FEED YO’ FACE – literally! Best worn for 10-15 minutes so the matcha has enough time to do its work which includes: Continue Reading…

Recipes

Super Simple Chocolate Bark

June 16, 2017
An ode to you (and chocolate)
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Because I love you...
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Because I care...
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Here's a choccie recipe to make, eat and share 
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But waitaminute! Why should you make it instead of buying it? 
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Because YOU get to control the ingredients (have you seen what's in most conventional, big-name brand chocolate bars? ☠️)
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Also because raw cacao is:
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✨one of the BEST sources of magnesium, essential for energy production, healthy brain function, happy nervous system and for strong muscles, bones and teeth 
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✨Packed with iron that helps build your blood and transport oxygen around your body 
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✨High in flavonoids that have super antioxidant powders that support optimal heart health benefits, eg, increasing good cholesterol in your blood, supporting the lowering of blood pressure and improving vascular function 
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✨Filled with 'phenylethylamine' (let's call it PEA for short) which helps elevate your mood and energy levels - PERFECT for welcoming in the weekend! 
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PLANT BASED CHOCCIE BARK
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YOU NEED:
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✨160g cacao butter, melted
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✨60g pure maple syrup
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✨60g organic cacao powder
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✨¼ tsp vanilla powder OR cinnamon
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✨Pinch sea salt
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✨Toppings of your choice - I used dried, organic, preservative-free jujube dates and raisins + activated and roasted pumpkin seeds, walnuts and sunflower seeds - all from @absolute_organic
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✨Food thermometer
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YOU DO:
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Melt cacao butter, keeping its temperature under 40-45°C/104-113°F.
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Add the rest of the ingredients - one by one - and whisk thoroughly until well combined and completely smooth.
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Let the temperature drop to 31°C/88°F, then pour straight onto a lined tray and top with all your favourite real food bits n' pieces.
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Pop tray in the fridge until set, then remove and crack up into pieces to devour joyfully and mindfully 
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Happy FriYAY!
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PS: shoutout to my girl @bellephotog for snapping this super profesh pic of my choccie bark babies

An ode to you (and chocolate):

Because I love you.. Because I care… Here’s a choccie recipe to make, eat and share!

But waitaminute! Why should you make it instead of buying it?  Because YOU get to control the ingredients (have you seen what’s in most conventional, big-name brand chocolate bars? ).

Also because raw cacao is:

  • One of the BEST sources of magnesium, essential for energy production, healthy brain function, happy nervous system and for strong muscles, bones and teeth.

Continue Reading…

Recipes

Gluten Free Zucchini Bread

June 9, 2017
Well hello there Friday, it's lovely to see you! 
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To celebrate, here's a yumtastic recipe I first created for a client wanting a healthy vegan version of the more traditional zucchini bread (minus the animal-based ingredients) to snack on.
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Aside from it being gluten and egg free, this lovely loaf is PACKED with all kinds of real food stars like zucchini, organic apple puree and flaxseed 
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All perfect poop-forming ingredients to keep your body in tip top shape 
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If you've never tried flaxseed before, do it, do it! It's filled with healthy fats and functions as an effective little vacuum cleaner as it moves through your digestive tract.
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This recipe is best enjoyed with someone you love because food and friendship = LIFE 
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Have a great weekend, and don't forget to cook with love because it's the best, most health-supportive ingredient!
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EASY PEASY PLANT BASED ZUCCHINI BREAD
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You need:
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4 tablespoons flaxseed + 12 tablespoons water - mixed and left to thicken
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4 cups packed zucchini, grated
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3 cups gluten free flour blend (see my insta for past recipes or use organic, store-bought kind).
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1.5 cups organic apple puree (or boil 1-2 small apples & puree)
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3/4 cup organic nut or seeds of choice - you can also sub for dried fruit
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1 cup raw, organic coconut, cane or maple crystals
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1 tablespoon organic vanilla extract
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3 teaspoons aluminium-free baking powder
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1 teaspoon baking soda
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1 & 1/4 teaspoon true cinnamon.
1/2 teaspoon sea salt
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You do:
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✨Preheat oven to 180C/350F. Line or grease one large loaf tin.
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✨In a large bowl, combine applesauce, crystals and vanilla. Stir in the flax “eggs” and shredded zucchini.
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✨In a second bowl, combine flour, baking powder, baking soda, cinnamon and salt. .
✨Add dry ingredients into wet and stir well to combine. Lastly, fold in nuts/seed/dried fruit.
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✨Pour batter into loaf pan and smooth on top. Bake for 45-60 minutes or until a cake/bbq skewer comes out clean and your loaf turns a nice golden brown colour.
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✨Leave to cool on a wire rack before slicing (drooling) and enjoying! 
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BIG thanks to my girl (and pro photographer) @alisonmcwhirterphotography for the )

Well hello there Friday, it’s lovely to see you! To celebrate, here’s a yum-tastic recipe I first created for a client wanting a healthy vegan version of the more traditional zucchini bread (minus the animal-based ingredients) to snack on.

Aside from it being gluten and egg free, this lovely loaf is PACKED with all kinds of real food stars like zucchini, organic apple puree and flaxseed, YUM! All perfect poop-forming ingredients to keep your body in tip top shape  If you’ve never tried flaxseed before, do it, do it! It’s filled with healthy fats and functions as an effective little vacuum cleaner as it moves through your digestive tract. Continue Reading…

Recipes

My Best Self Podcast Interview + EASY Sauerkraut Recipe

June 2, 2017
Put simply, YOU CAN!
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Earlier today, I had a hearts-wide-open chat with @bestselfmagazine editor and all-round goddess of greatness, @kristennoelwriter 
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We talked all things health n' happiness, and I shared more than I ever have before about my own personal journey to wellness 
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Throughout the chat, Kristen asked me to share my thoughts and advice - words I'd say to my younger self, as well as things I want people to know now...
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On reflection, everything I said stemmed from 'you can' 
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Whether it be healing your body, starting a new relationship with yourself (or others) or learning how to truly love and honour yourself - whatever your own challenges may be...I want you to know YOU CAN 
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More information coming soon about this interview which I'm so very proud of, so stay tuned 
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PS while you wait, be sure to check out the latest edition of @bestselfmagazine - I've shared a super delish, very easy sauerkraut recipe for you to make and enjoy

Earlier today, I had a hearts-wide-open chat with Best Self Magazine editor and all-round goddess of greatness, Kristen Noel. We talked all things health n’ happiness, and I shared more than I ever have before about my own personal journey to wellness. Throughout the chat, Kristen asked me to share my thoughts and advice – words I’d say to my younger self, as well as things I want people to know now…

On reflection, everything I said stemmed from ‘you can’  Whether it be healing your body, starting a new relationship with yourself (or others) or learning how to truly love and honour yourself – whatever your own challenges may be…I want you to know YOU CAN!! More information coming soon about this interview which I’m so very proud of, so stay tuned.

PS while you wait, be sure to check out my sauerkraut recipe in the latest edition of Best Self Magazine – it’s SUPER delish AND great for your gut! 

Recipes

Lean, Green Vegetable Juice

May 27, 2017
It's a HOT one here in Quiberon, France today  So much so I'm indulging in a couple of these refreshing green babies () lovingly created by moi, because you can take the Natural Foods Chef away from the kitchen, but you'll never take away the burning desire to create! ✨‍✨
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This simple mix is THE perfect combo to whip up at home when you feel a little sun-drunk, hot and bothered, or a little angry because it will cool you down in no time 
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To make a big ol' batch (about 1 litre) all you need is:
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✔️A juicer or blender
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✔️1 whole (large) celery, leaves and stems included
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✔️ About 6-8 medium cucumbers, skin on
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✔️ Juice from 1/4 lemon
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✔️2 teaspoons organic matcha (ceremonial grade is optimal but use what you can get your hands on/afford)
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Then you either: .
➕blend veggies and lemon, pouring the finished product through a fine mesh sieve or a nut milk bag to separate the juice from the pulp. Rinse the blender, then combine juice with matcha powder and blitz on high to combine 
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or
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Juice veggies and lemon, whisking the matcha in at the end - easy peasy!
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Aside from the deliciously crisp and refreshing taste, here's some more reasons why you should absolutely make this the next time you want to quench your thirst the natural, health supportive way...
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Celery:
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Houses vitamin A (leaves) and vitamins B1, B2, B6 and C (stems)
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Rich in potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and essential amino acids.
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Cucumber:
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Contains a high % of vitamin A (skin) + alkaline-forming minerals, vitamin C, folate, manganese, potassium, silica, sulfur
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Lemon:
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Helps to reduce your body temperature, perfect for HOT summer days and women experiencing menopause hot flushes!
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Tricks your liver into producing extra bile to keeps your food happily moving along your digestive system
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Matcha:
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Contains high levels of chlorophyll which acts as a natural detoxifier to support removal of heavy metals and chemical toxins from the body

It’s a HOT one here in Quiberon today  So much so I’m indulging in a couple of these refreshing green vegetable juice babies lovingly created by moi, because you can take the Natural Foods Chef away from the kitchen, but you’ll never take away the burning desire to create!

This simple mix is THE perfect combo to whip up at home when you feel a little sun-drunk, hot and bothered, or a little angry because it will cool you down in no time. To make a big ol’ batch (about 1 litre).

You need: Continue Reading…