Category Archives: Snacks

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.

ChocChai Tea

This is possibly the most delicious drink I’ve ever made.

Chai tea, freshly brewed with 1 teaspoon raw cacao powder, 1/2 teaspoon Manuka honey, rice milk and red chilli.

Don’t be deterred by the chilli, this tea is equally warming, spicy and with only a slight kick from the chilli.

Packed full of antioxidants to boost health.

If you swap the typical Friday night drinks with this, I’m pretty sure Saturday morning will look a whole lot better

Choc Chai Tea Ingredients

Choc Chai Tea

3/4 Cup Freshly Brewed Chai Tea
1/2 Cup Warmed Unsweetened Rice Milk (or milk of your choice)
1 Teaspoon Raw Cacao Powder
1/2 Teaspoon Manuka Honey
Chopped Red Chili, to taste

Combine all ingredients, let steep for 3-5 minutes before drinking.

Quinoa Sushi

I like to be honest and say things as they are; particularly when it comes to health recommendations. I’m not harsh but in my consults I offer realistic solutions instead of sugar coating and making blanket statements that lead to naught.

Having said that, a common question i’m asked is what my thoughts are on sushi. The common white rice sushi with the token vegetable and small meat, fish or tofu portion.

Honestly speaking, i’m not a fan.

There is too much white rice and not enough vegetable or protein for me to gloriously recommend this as a health food. Replace the white rice with brown rice, the fiber content lifts and the corners of my mouth begin to lift into a smile. Add more vegetables and i’m even happier.

However, one of my preferred sushi is quinoa sushi. This recipe is heavy on the vegetable load so is already a winner in this nutritionists eyes. The addition of quinoa boosts the good fats, protein and slow digesting carbohydrates. All up, this is an exceptional lunch offering that won’t have you yawning and reaching for those nasty chocolate bars by mid afternoon.

This quinoa sushi is also delicious with my aromatic prawns. See here for the recipe.

Aromatic Prawns with Quinoa Sushi

Aromatic Prawns with Quinoa Sushi


1 Cup Cooked Quinoa

Water for Quinoa Preparation

1/2 Avocado

Tofu (or any other protein source you prefer, this dish is delish with cooked tuna or sashimi grade raw fish), cut into thin strips.

Nori (seaweed) Sheets

1/2 Lebanese Cucumber, thinly sliced

1/2 Cup Shredded Lettuce

1 Teaspoon Wasabi

Tamari and Fresh Grated Ginger for Dipping


Quinoa preparation varies according to grain size. Check packet instructions. However, as a general rule, allow 2 parts water to 1 part quinoa. Bring to the boil. Add quinoa.

One boiling, reduce heat and let simmer for 15 minutes.

Fluff with a fork.

Allow quinoa to cool.

Mash avocado, then mix with cooled quinoa. Set aside.

Place 1 sheet of nori on a flat surface.

Spread the avocado and quinoa mixture on 1/3 of the nori sheet. Spreading the mixture to the ends of the sheet.

Add shredded lettuce and cucumber over the avocado/quinoa.

Place tofu over the lettuce and cucumber.

Roll nori sheet away from you, tightly.

Seal the edge of nori sheet with small amount of wasabi. (a little water can be used in place of wasabi).

Cut the sushi roll into small pieces.

Serve with a dipping sauce of grated fresh ginger and Tamari.

Optional: Serve with more wasabi on the side.



Cinnamon-ey Porridge

Please don’t judge me for what i’m about to say.

You see i’m a bit of a rebel.

I tend to add far more cinnamon to food than most people.

Relax now, I told you i’m a REBEL.

You see, I love cinnamon. I love the characteristic aroma (thanks to the cinnamic aldehydye component) and the pungent, spicy flavour.

I adore the sweet and spicy contribution it makes to any dish or potpourri bundle.

I began researching the health benefits of cinnamon many years ago. Possibly to justify my generous (some say call it, heavy handed) addition of the spice to my food. Possibly 🙂

However, what struck me was actually the origin of cinnamon.

It is listed in numerous places in the bible. Moses was commanded to use sweet cinnamon and King Solomon sings about the beauty of his beloved cinnamon. Actually now i think about it, i’m less rebel, more holy and pure, because cinnamon also inspires me to sing when i’m creating in the kitchen.

Back to the health benefits of cinnamon…

Cinnamon has a profound ability to balance blood sugar levels. It slows the rate at which food enters the blood stream, especially carbohydrate based foods. Cinnamon may also assist Diabetic sufferers by enhancing ones sensitivity to insulin.

If that wasn’t enough, cinnamon may also exert anti-clotting mechanisms and act as an anti-inflammatory. Both are excellent news for reducing the risk of Stroke and heart disease.

However, there is a catch.

You need to consume sufficient cinnamon in order to get the benefit. A light sprinkling over the top of your porridge  simply won’t do. A heaped tablespoon or 2 consumed regularly is needed.

Here, I present my stunningly aromatic, fragrant cinnamon-ey porridge which contains generous cinnamon.

The stunning aromas are a welcome addition to the morning breakfast ritual.

cinnamon-ey Porridge

cinnamon-ey Porridge

Serves 2:


1/2 Cup Porridge (oatmeal)

4 Tablespoons Ground Cinnamon

1 Cup Water / or Milk, for a creamier consistency

10 Brazil Nuts (or any other nut you prefer)


Combine porridge with water (or milk). Let soak for minimum one hour, or overnight.

One oatmeal has marinated in the water and softened. Add cinnamon. Mix to combine.

Place the mix in a saucepan over a medium heat stove.

Cook and stir for approximately 5 minutes.

Separate into bowls and top with a little extra cinnamon.

Top the cinnamon-ey porridge with Brazil nuts.





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