SERVES 12 | PREP TIME 10 MINUTES | COOK TIME 10 MINUTES | CHILLING TIME 20 MINUTES INGREDIENTS1 cup cream3 tbsp butter1/3 cup virgin coconut oil175 g dark chocolate (85% or higher),broken into 2 cm piecesFor the coating (optional), any of:2 tbsp cocoa2 tbsp chopped hazelnuts (or another nut you prefer)2 tbsp shredded coconut METHODPlace […]
SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 25 MINUTES INGREDIENTSFor the quinoa:1⁄2 cup quinoa1 cup water1 tbsp vinegar1 tsp saltFor the sushi filling:1 carrot, peeled1–2 spring onions1 avocado200 g raw, smoked orcooked salmon (or a185 g can of tuna), orcooked chicken, porkor beef (optional) For the sushi dressing:1 tsp finely grated ginger1 […]
SERVES 6 | PREP TIME 15 MINUTES | COOK TIME 2 MINUTES INGREDIENTS12 medium portobello mushrooms150 g blue cheese or feta, at room temperature2 cloves garlic, finely chopped1 tsp fresh or dried rosemary or thyme, finelychopped (optional)1⁄4 cup walnuts, chopped into small pieces METHODPre-heat your oven to 180°C for fan-assisted ovens(200°C for regular bake ovens). […]
SERVES 4 | PREP TIME 15 MINS | COOK TIME 10 MINS | CARB COUNT (PER SERVE) 7 G INGREDIENTSFor the lemon chicken:500g chicken breasts, cut horizontally into 2 cmthick steaks (check pack weight or ask yourbutcher)1 clove of garlic, slicedZest of 1⁄2 a lemon1 tablespoon of extra virgin olive oil1⁄2 teaspoon of saltFor the […]
We're loving having more salads with these longer warmer days. This salad will also bring you extra brain power to help you make it to the end of year and holiday time 🙂 SERVES 4 | PREP TIME 20 MINUTES | COOK TIME 25 MINUTES INGREDIENTSFor the roast cauliflower:1 cauliflower1⁄2–1 red onion1 tbsp olive oil1⁄4 […]
Health Tip by Kirsten Rose With the change to daylight savings and hopefully better weather, many people will be feeling more motivated to get back into more regular exercise and healthier eating. But this time of year also often brings additional commitments as the Christmas celebrations seem to start earlier and earlier. Here's a few […]
Serves 4, prep 10 mins, cook 10 mins. Ingredients; 300g quinoa pasta 400g green beans 240g tuna in water, drained (2 tins) 30g roasted almonds, chopped 130g green pesto Method; Cook the quinoa pasta according to the instructions on the package. In the meantime, halve the beans and also cook for about 5 minutes, then […]
In line with this month's recipe, I want to give an important mention to optimising our protein intake. Much of our body is made of proteins, especially bones and muscles so when we're recovering from an injury I think this is one of the key nutrition changes we can make. The majority of people eat […]
The new year often brings optimism and motivation to do things differently. Many of us are keen to set big goals and kickstart our health. I have 2 favourite quotes that I always find useful at this time of year. The first is by James Clear, author of Atomic Habits (which is an excellent read […]
A Healthy festive option for Christmas Pav is back on the menu thanks to this quick and simple, fail-proof low-carb recipe. Decorate your low-carb pavlova with whipped cream (sweetened with your choice of LCHF sweetener if you like), seasonal berries and fresh mint. Or if you’re feeling creative, bake and decorate mini individual pavlovas so […]
Physiotherapist and Health Coach Kirsten Rose gives us one of her favourite mid-week meal ideas. Serves 4. Prep time 5 minutes. Cook time 20 minutes What you need; 4 eggs 4 egg whites 2 tbsp. almond milk 1 tsp. coconut oil 1 small onion, chopped 450g minced chicken 2 tsp. oregano 1 tsp. cumin 2 […]
Lemon and pepper is a classic flavour combination that works well as a seasoning on both chicken and fish. This version is taken up a notch with an array of herbs and spices, making for one seriously delicious mouthful. With the inclusion of cauliflower rice, enjoy this dish as a lower-carb dinner option.
Aotearoa New Zealand is stunning! Fuel your outside adventures with these power-packed, bite-sized energy balls made from healthy ingredients and infused with essential oils!
Nothing captures the rich flavours and aromas of summer quite like BBQ-seared meats or veggies! So, let’s get grilling with some fresh marinade recipes that will give your next backyard get together an essential oil-infused zing that you and your guests won’t forget!
Grocery store salad dressings are full of excess fat, sugar, and sodium. Use these recipes to whip up your own and feel good knowing exactly what’s in them, plus enjoy incredible essential oil flavor.
Did you know that you can get the benefits of essential oils by ingesting them? In the winter months, it is important to remain conscious of keeping up our water consumption. Learn about ways to include essential oils while staying healthy and hydrated!
This healthy easy to make recipe gives you a nutrient-dense, truly delicious meal that is light yet filling and easily customisable. This dish substitutes noodles for zucchini, and is completely dairy and guilt free! Remove the gluten, say goodbye to the carbs (or save them for dessert) and provide your digestive system with plenty of fibre that is tasty and perfect to serve to guests!
Chicken, mango and avocado taste glorious together, especially with fresh crunchy vegetables and a nice squeeze of lemon juice! With half your plate containing non starchy vegetables, a good portion of protein, and oh so nutritious fats, you have a winner winner chicken dinner on your hands here!
