Category Archives: Recipes

Fibre: The Original Sexy Superfood

When was the last time you discussed your bowel movements at a dinner party? It seems fibre intake and subsequent bowel activities are not a popular dinner conversation. Trendy superfoods like acai and goji berries, spirulina, cacao and wheat grass seem to be the focus when discussing superfoods.

Don’t get me wrong, I do love an acai breakfast bowl – spirulina shot and raw cacao coated goji berries do excite me. However, expensive ingredients from exotic locations are omnipresent whilst fibre is often considered passé.

Long before noni juice was purported to aid digestive discomfort and maca was heralded for …

Read the complete article on TheUpside Blog HERE

For wholesome nourishing and utterly delicious high fibre breakfast options, see HERE


Sugar or Agave (Cactus)

A little wellbeing tip for the morning…

Agave (also referred to as Agave Nectar/Syrup) is not a health(y) food!!

Commonly considered a nourishing replacement for sugar, it has found its way into numerous recipes and raw desserts. Agave is derived from a cactus plant, and therefore some consider it to be “natural”.

However, in actual fact, the finished product undergoes far too much processing and does not resemble the natural cactus of its origin.

Yes, agave may be low GI and therefore considered beneficial for diabetics. For your information, my laundry detergent is also low GI but you don’t see me recommending that to my clients.

Totes Bliss Balls x2

One of my friends makes Bliss Balls. She calls them Amaze Balls. They are definitely Amaze Balls, I should know, i’ve tried them.

My idea of bliss is surrounding myself with things I love; eating nourishing food with loved ones, sitting on the beach, being a yogi, and walking through nature. So for me, these recipes are more blissful than amazing.

And because ‘totes’ is just a brilliant word, i’ve thrown it in too. You’re allowed to do those things when it’s your own recipe. That’s the rule.

Toes Bliss Balls

Toes Bliss Balls

Tahini Totes Bliss Balls


1/2 Cup Light Tahini

1/3 Cup Manuka Honey

1/2 Cup LSA Mix (ground mix of linseeds (flaxseeds), sunflower seeds and almonds)

1/2 Cup desiccated coconut

3/4 Cup Currents

1/2 Cup chopped mixed nuts

Extra LSA and/or coconut for rolling


Mix all ingredients together. Use more LSA or coconut to assist with the binding.

Shape into balls.

Coat Tahini Totes Bliss Balls in LSA and/or coconut

Store in refrigerator, Serve at room temperature


Banana Cacao Totes Bliss Balls:


2 Ripe Bananas

1 Tablespoon Raw Cacao Powder

1/2 Cup Pecans

1/2 Cup Dessicated Coconut

Dash of Balsamic Vinegar

Extra coconut for rolling


Mash Bananas

Add raw cacao powder, pecans and coconut. Mix to combine.

Add dash of balsamic vinegar (it will enhance the flavour). Mix to combine.

Shape into balls (mixture is wet/sloppy, may need a little more coconut depending on size of bananas)

Roll into coconut.

Store in refrigerator, serve straight from fridge.

Totes Bliss Balls

Totes Bliss Balls




Carob Bliss Balls

I have a confession to make.

I love carob.

Please don’t judge me but i’d choose carob over chocolate any day.

In case you haven’t converted to carob just yet, it has an earthy, caramel type flavour and variety of health benefits.

Carob is actually part of the legume family so it’s closely related to peas, beans and lentils.

Carob is a source of dietary fibre which keeps bowels healthy and also boosts the immune system. It also contains a variety of B-vitamins for energy transport around the body and cell rejuvenation and repair after exercise and physical activity.

I like a teaspoon of carob powder added to my morning breakfast bowl but one of my favourite ways to consume carob is in these bliss balls.

They may not transport you to a blissful beach but they will deliver a state of bliss; if even for a moment.

Making carob bliss balls

Making carob bliss balls


1/2 Cup Unhulled Tahini

1/2 Cup Honey

1/2 Cup Dessicated Coconut

1/2 Cup Carob Powder

1/4 Cup Chopped Almonds

Extra Coconut, for rolling balls


Mix all ingredients together in bowl.

Shape into balls.

(Use more carob powder or coconut if necessary to form solid balls.)

Coast carob bliss balls with coconut.

Store in refrigerator to firm. Serve at room temperature.

Carob Balls

Carob Balls

Poached Fruit

Apples often go under the radar in fruit popularity stakes. They are available all through the year so are often taken for granted. However, their natural sweetness and gorgeous crunch are reasons enough to vote for the humble apple.


After praising the apple crunch for a moment, let’s divert. Apples are really very versatile. They are delightful spread with almond butter for a snack, grated into Bircher muesli or chopped and stirred through a salad with celery, crunchy leafy lettuce and natural yogurt.

However, one of my favourite ways to serve apples is to poach them with loads and loads of cinnamon. Warm poached apples and pears are often considered in winter. However, i like them equally in the warmer months. I serve them chilled with almonds, cashews and a little kefir.


3 Green Apples

3 Red Apples

3 Pears

1 cinnamon quill

Ground Cinnamon, to taste (I love cinnamon so am heavy handed with amounts. I would add 1 teaspoon for every whole fruit. So, in this recipe 9 teaspoons)

1 Cup water


Chop apples and pears roughly (this should be rustic)

Add chopped fruit to saucepan

Mix ground cinnamon into fruit.

Break up the cinnamon quill, add to the saucepan

Pour water over fruit

Poach fruit on low to medium heat until fruit has softened and browned. Stir continuously.

Note: I like a thick syrup so prefer to add less water and stir often. Fruit will stick to the saucepan if not mixed regularly.

Note: For a thinner syrup and more ‘juice’ add more water.

Note: Remove the woody cinnamon quill before serving 🙂

Apples and Cinnamon

Apples and Cinnamon

Poached Fruit

Poached Fruit

For something special, serve the poached fruit in glasses. Then top with natural yogurt that has been infused with one vanilla bean. Top with a few sultanas and a sprig of mint. This is pure joy and a beautiful way to have dessert

Vanilla bean yogurt, poached fruit and sultanas

Vanilla bean yogurt, poached fruit and sultanas

Banana Bread

Banana Bread and kiwi

I’d like to warn you that i’m about to bust a common myth.

Okay, here it goes… banana bread is more cake than bread and should be called banana cake. I hope you can handle that controversy. I just like to keep it real when it comes to food names and classification.

Banana bread tends to be a staple on café brunch menus. However, it isn’t something I would commonly order. (The one exception is the Dharma banana at Monk Bodhi Dharma). You see i’m not overly fond of breads and cakes that disintegrate as soon as you eat them. I’m a texture kind girl, something dense or crunchy is my preference.

Café banana breads also tend to be overly sweet but not the delightful ripe banana sweet, rather the “this has far too much sugar” kind of sweet. This level of sweetness tends to propagate sugar highs and lows, fatigue and grumpiness.

Move over commercial banana bread, or cake. My banana bread recipe is packed with beneficial fats for heart, brain and eye functioning. The addition of sparkling mineral water adds a little lightness to the dense bread. It is also a good source of protein and carbohydrates to kick start the day.

I like it with kiwi fruit and kefir. The addition of kefir is like a loving hug for my gut.

Warning: Caution your portions 🙂


1 cup buckwheat flour

1/4 cup almond meal/flour

1/4 cup coconut flour

3 ripe bananas

3/4 cup almond milk

1/4 cup sparkling mineral water

1/2 cup raw almonds

2 eggs

1/4 cup Macadamia nut oil


Preheat oven to 170C

Mash 2 whole bananas and half of third. Set aside.

Sift flours into mixing bowl.

Add mashed bananas to flours and mix.

Add eggs, macadamia nut oil, milk and mineral water. Mix.

Stir through almonds, keeping a few to garnish top.

With the remaining half banana, chop into slices. Then stir through mixture so you have a few whole banana pieces.

Line Medium size bread tin with baking paper.

Pour banana bread mixture into tin

Top with a few almonds.

Bake for 50 minutes, or until skewer inserted centre comes out clean.

Uncooked banana bread

Banana Bread

Cacao Quinoa Porridge with Walnuts, Blueberries and Caramelized Banana

Cacao Porridge

I can’t lie, I have a soft spot for blueberries. Truth is i’m quite partial to all berries but I love the burst of blueberry freshness you get when biting on the fruit. During winter I buy frozen organic berries so i don’t miss out. They are a perfect match with poached apples and cinnamon or sprinkled over spelt pikelets. However, my favourite blueberry eats are combined with caramelized banana in this warming nourishing porridge recipe.

I have used quinoa flakes as the porridge grain. They cook super fast and turn a smooth gooey like which is the perfect consistency for comfort food during winter. Don’t think they aren’t perfect for summer, this breakfast is a top choice for summer too.

1/2 Cup Quinoa Flakes (not quinoa grain)
1 Cup Almond Milk
1/2 Cup Blueberries
1 Medium Size Ripe Banana
1/2 Cup Walnuts
2 Tablespoons Macadamia Nut Oil
1 Tablespoon Coconut Sugar

Prepare quinoa flakes (not quinoa grain) on medium heat stove with 3/4 cup almond milk. Reserve 1/4 cup Almond milk to top up during cooking or add at the end.

Once quinoa flakes are cooked and porridge like, remove from heat. Stir through blueberries. Set aside.

On medium heat pan, add macadamia nut oil. Then add slices of ripe banana to pan. Banana will become aromatic. Once browned, top quinoa porridge with banana. Then sprinkle with walnuts and coconut sugar.