No-Bake Chocolate Protein Bars with Almond Butter

I like making protein bars as they taste so much better than the store-bought ones and they are less expensive too. Another good thing about making them at home is that you exactly know what you put in them. This way you can avoid eating any strange ingredients, gluten or sugar. These protein bars are…

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Strawberry Coconut Smoothie

I like to drink this strawberry smoothie any time of the year, but my favourite time to have it is in the summer. It’s deliciously refreshing and creamy made with fresh strawberries and fresh coconut meat. You can find fresh coconut meat at Wholefoods or most supermarkets. If you don’t have it at home you…

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Overnight Oats with Mango Mousse

This is a great recipe for busy mornings. I usually make it the night before and leave it soak overnight. It is packed with energy boosting ingredients and it’s very filling. I like the contrast between chewy oats and fluffy mango mousse. Makes: 1 portion Preparation time: 5 minutes Ingredients: – 1/2 cup rolled oats…

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Courgette Spaghetti with Sun Dried Tomato Pesto

This is the recipe for a delicious quick healthy snack, lunch or dinner. It’s vegan, paleo and gluten free. I like to make it all year long but especially I like it in the summer. It is very filling too! I make the pesto ahead and store in the fridge. Makes: 2 servings Preparation time:…

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Creamy Turmeric Cauliflower Soup

Turmeric is my latest obsession. I add it to smoothies, roasted vegetables, stews and even energy snacks. It is also extremely healthy! Check my post Turmeric Hummus if you want to know more about the benefits of this amazing root. This soup is deliciously creamy and also very healthy. One serving of cauliflower contains 77…

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Peach Oatmeal Bake

This breakfast bake is delicious to eat cold or warm. The recipe calls for pecan butter but if you don’t have it in your cupboard, you can make it without. Peaches were first cultivated in China where they are considered a symbol of immortality and friendship. They are packed with vitamins and minerals such as…

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Strawberry Cooler

If you are looking for something refreshing and low in calories this is the recipe for you! It is also very quick and easy to make, and packed with antioxidants. Makes: 1 serving Preparation time: 5 minutes Ingredients: – 1/2 cup strawberries – 1 cup water – 1/2 cup ice – 1 tbsp maple syrup…

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Fluffy Mango Mousse

I love the flavour and the texture of this creamy and fluffy mango mousse. I recommend using ripe mangoes as they have nice flavour and are very sweet. This way you only need to use a little bit of sweetener. Lime juice really brings out the tropical flavour and cashew nuts make it give it…

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Vanilla Raspberry Chocolate Raw Cake

This vanilla raspberry chocolate raw cake is one of the most delicious cakes I’ve ever eaten and made. I made it for my flatmate’s birthday a few weeks ago, I’ll definitely be making it again very soon.  It is so beautifully creamy that it almost feels like you are eating an ice cream cake. The…

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Vanilla Strawberry Overnight Oats

I love eating strawberries all year long but even more when they are in season. I normally get them from a local farmer’s market, there is one every Sunday not far from where I live. I buy them in larger quantities, enjoy them during the week or use them in many different recipes. My two favourite…

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Sweet Potato Brownies

These flourless brownies not only taste delicious but are also low in glycemic index and high in antioxidants from raw cacao and sweet potato. Makes: 10 – 15 squares Preparation time: 60 minutes Ingredients: 2 cooked medium sweet potatoes (around 300g) 2 whole eggs 30g walnut halves, chopped 1/2 cup raw cacao powder 1/4 cup…

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Energy Bites

These healthy energy bites are a great option for when you don’t have much time in the morning and want something quick and healthy to eat. They are deliciously sweet, chewy and packed with plant based protein, healthy fats and antioxidants from superfoods. Makes: around 14 bars Preparation time: 30 minutes Ingredients: 2 cups gluten-free rolled…

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Antioxidant Red pepper rosemary chicken

This red pepper chicken with rosemary dish turned out to be a delicious success! I was making rosemary potato chips today and there was a little bit of rosemary left in the mixing bowl so I thought I would use it up, I really don’t like to waste food. So I got inventive and chopped chicken…

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Vegan cashew nut sauce

This cashew dip tastes like a mayonnaise. Actually, it tastes even better! It is deliciously creamy, thick and so healthy. The dip is made of cashews, tahini, almond milk, lemon juice, and salt. Can you believe it? No nasty additives, completely vegan, gluten-free and raw. And the best thing about this dip is that is…

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Refreshing watermelon cucumber summer salad 

This watermelon and cucumber salad is my favorite salad at the moment, so fresh, light and delicious! I like to make it ahead of time and have it through the day. Watermelon and cucumber go so well together, and the mixed seeds add that little bit of crunch which makes it even more delicious. It…

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Overnight mango chia seeds oatmeal pudding

This overnight mango chia seeds oatmeal pudding is fluffy and deliciously creamy. The beauty of it is how it is made. I like to add half the amount of the shredded coconut the night before and other half the next day. This way it is creamy but at the same time still has a bit of crunch…

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Gluten-free oat cakes

I like snacking on oatcakes, but I find the store bought ones dry, dull and too salty! These homemade oatcakes made with coconut oil and Italian herbs taste so much better than theirs store bought counterparts. They are crunchy, flavoursome, and they literally melt in your mouth. You can actually have them on their own,…

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Poached eggs, smoked salmon and asparagus

Poached eggs and salmon are one of my favourite breakfasts! It’s quick, delicious and full of vitamins, minerals and healthy fats from eggs and salmon. I like poaching eggs as they are much healthier then fried eggs, and it tastes so much better than a soft boiled egg. I recommend eating them with cooked asparagus…

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Smoked cauliflower and broad bean dip

This dip is deliciously creamy and very simple to make. It takes a little time to make, but believe me it’s worth every minute. All my friends lik it and they always ask me for the recipe. I like to serve it with fresh vegetables and gluten free crackers but it is delicious on its own…

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Refreshing Lemon Green Ice Tea

I love drinking tea all year long; I have a cup of green tea before breakfast, peppermint tea during the day, and chamomile tea before bed. There any many benefits to drinking tea! Many are decaffeinated or have very low percentage of caffeine, will leave you refreshed, clear your body toxins, help you to relax, and even…

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Summer frittata

This summer frittata is so easy to make, and you can have it any time of the day. It is best eaten when freshly cooked, but leftovers are just as good.  Makes: 2 portions Preparation time: 20 minutes Ingredients: 3 whole eggs 4 egg whites 1 bunch of fresh asparagus (chopped) 1 cup chopped spring…

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Creamy Coconut Quinoa Porridge

I like eating warm quinoa for breakfast. It warms me up and keep my hormones well balanced as it is a complex carbohydrates and low in GI. This warming high protein and low GI coconut quinoa porridge is a perfect meal on days when you want to eat something a bit different from the usual porridge…

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Coconut and apricot balls

These coconut and apricot balls are just heavenly. They are creamy, sweet and soft with a bit of a crunch. I love the idea that they are so delicious and healthy at the same time. They are full of healthy fats from coconut, muscle building protein from almonds, and fibre from gluten free oats and…

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Raw strawberry cheesecake squares

This mouth-watering strawberry cheesecake is a must make summer dessert! It is heavenly creamy, nicely sweet and very nutritious. It is free of gluten and refined sugar, and made of raw ingredients. The base is made of almonds, lemon peel and dates, and the filling of strawberries, macadamia nuts, coconut nectar and coconut oil. I…

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Breakfast Energy Balls 

These breakfast energy balls are another great option for when you don’t have much time in the morning and want something quick and healthy to eat. I like making them all the time as they are really delicious and leave me bursting with energy. And They also serve as a great pre workout meal as…

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Raspberry Beetroot Smothie Bowl

This smoothie bowl not only looks pretty, it does wonders for your skin. It is made from raspberries, beetroots, coconut water, coconut oil, and coconut nectar. Beets are high in important vitamins and minerals:  potassium, magnesium, phosphorus, iron and vitamin A, B, and C. They cleanse the body, help your mental health and are a natural aphrodisiac!…

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Strawberry Chia Seeds Jam

I’m really into chia seeds jam at the moment. I can eat it every day! I put it on a slice of paleo bread or rice cake, stir it into my morning porridge or just have it on its own. It is so delicious and fresh, it tastes like jam you can buy at the…

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Vanilla Chai Tea porridge

If you like chai tea you will love this chai tea porridge! It may sound a little complicated to make, but it is really so simple, and wont take more than 10 minutes of your time. I like to cook mine in almond milk and add vanilla powder right at the beginning of the cooking….

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Energy Boosting Breakfast Smoothie

This smoothie is not only incredibly sweet and delicious but it is also very healthy and will keep your energy levels and hormones balanced throughout the day. Millet flakes, combined with banana makes this smoothie so deliciously creamy and thick. Makes: 1 Time: 5 minutes Ingredients: 1 frozen banana 1 cup blueberries (fresh or frozen)…

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Mixed Bean Sprouts Salad With Orange Vinaigrette Dressing

It’s so nice and warm outside now. Spring is finally here. With this warm weather all I’m craving is raw and crunchy food. My latest obsession is a mixed bean sprouts salad with orange vinaigrette dressing. I have it as a snack, a main, a side or even as a make-ahead dish to take to work. It is very simple and full of healthy raw ingredients.  Bean sprouts, when eaten raw, are crunchy vegetables…

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Raw Oreo Easter Eggs and Bunnies

It’s Easter! And Easter brings chocolate eggs, carrot cake, hot-cross buns and more chocolate. 🙂 I posted a recipe for raw carrot cake squares a few days ago. If you haven’t seen it, here is the link. These raw Oreo chocolate eggs and bunnies are made from oats, dates, almond pulp, cashew nuts and maple syrup. They…

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Coconut Mango Smoothie

I had this delicious Mango coconut smoothie for my breakfast today. It’s creamy, sweet and very easy to make it too. You only need 3 main ingredients; mango, coconut and banana. And what’s more, its vegan, gluten free, paleo and completely sugar free. 🙂 Mango coconut smoothie Makes 2 portions Ingredients: • 1 mango, sliced • 1 banana (fresh or…

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Creamy Baby Courgette Soup With Coconut Cream

I made this delicious creamy courgette soup today and I thought I’d share it with you. It‘s super yummy and very easy to make. You only need five main ingredients which are, baby courgettes, shallots, garlic, coconut oil and coconut milk.  This soup is packed with healthy nutrients such as vitamin C, dietary fiber, vitamin…

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Green smoothie breakfast bowl

Everyone who knows me, knows that I am in love with green vegetables. I especially like to have them first thing in the morning. This way my body gets a whole bunch of quality nutrients, complex carbohydrates, healthy fats and protein. I feel much more energized, have a clearer mind and I don’t crave any high…

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Rosemary baked sweet potato crisps

These crisps are an ultimate snack for every party, barbecue or picnic. Your guests will love it, trust me! These mouthwatering crispy, sweet and salty rounds with an unique piney flavour from the rosemary just melt in your mouth and you really can’t stop eating them! But no fear, they are much healthier then their regular…

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8 Top Benefits of Eating Nuts

In this blog post I’ll cover the surface and important benefits of nuts and how to incorporate these rabbit nibbles into your everyday meals. As tempting as it may be to grab an ice cream and lick the sauce drizzling down the side of the cone, remember there are alternatives to keep you satisfied until…

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6 Amazing health benefits of dark chocolate

Hello! How are you doing?    I’ve been craving so much chocolate and sweets recently.  This is me with a box of chocolates the other day. I didn’t eat the whole box but I ate quite a few!  Although dark chocolate has many health benefits it’s still pretty high in sugar and therefore calories. Since I’m trying to decrease my body fat percentage I…

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Vegan chocolate pudding

  The main ingredients of this delicious guilt-free mousse is avocado.  Avocado is packed with good fats that provide sustainable energy levels and therefore good on a body fat loss diets. Including an avocado in your daily diet can lower bad cholesterol, protect the heart and helps to manage the diabetes type 2. It’s packed with antioxidants that protects us from…

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Roasted nuts – Kinomi KX

Hello!  Did I tell you I like nuts? Well I’m nut about nuts. I love all types of nuts, roasted, salted, spicy, with honey…..the list is endless. Read benefits of eating nuts here.  Lucky enough my client Hiromi Stone, lovely Japanese lady roasts nuts, therefore I’m privileged to be able to try new versions of them. The other day…

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Power boost smoothie

Makes: 1 cup Preparation time: 3 Minutes Ingredients:  Frozen fruit (mango, acai, blueberries) 200 milliliters of Almond milk  1 scoop of organic Brown rice protein powder Some ice Method: put all this ingredients and whiz up

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6 top reasons to drink more water

Hello, With summer approaching it’s important that we increase the amount of water we drink daily. This post is all about the importance of drinking water, how much water we should drink and how to spot the signs of dehydration. Water is all around us, it covers 71% of the Earth’s surface and it makes…

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Spinanana smoothie

Hi! Hope you’re all doing well. I’m really into smoothies at the moment. They are refreshing, filling, healthy and delicious. I have one every single day, either for breakfast, after a workout or in the afternoon as a snack. This time I’d like to share my new recipe for a spinanana smoothie that I made yesterday….

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Mango Coconut Smoothie

I love having this delicious Mango coconut smoothie for my breakfast. It’s creamy, sweet and very easy to make it too. You only need 3 main ingredients; mango, coconut and banana. And what’s more, its vegan, gluten free, paleo and completely sugar free. 🙂 Mango coconut smoothie Makes 2 portions Ingredients: • 1 mango, sliced • 1 banana (fresh or frozen)…

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Guilt free cupcakes

Hi to all, We’re only one week away from Mother’s Day. 🙂 Have you already got your mum a present? If you’re lack ideas read my post Mother’s day gift ideas. However, if you would like to give her something very original this year, why not bake her healthy gluten free cupcakes. For these gorgeous cupcakes I used rice flour and…

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How can busy mums workout?

Hello to all you, Hope you’re all doing well, eating healthy and training hard. 🙂 This post is dedicated to all busy mums out there. Being a mum is one of the most beautiful things that can happen to a women. Nevertheless, it may be also very busy and stressful, especially if the children are still very young and need their mother’s full attention. No wonder that…

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Does being in a relationship mean you have to put on weight?

Hi, As we approach valentine’s day I began to think about the numerous people I know who’ve ended up losing their fitness and putting on weight (love belly/handles) once they’re settled in a relationship. Hence I’ve put together this post, which is all about exercising activities you can do with your partner. All singles out there please don’t stop…

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12 top vegetables high in carbohydrates

Hi! So you’re training hard and consistently – getting a really good sweat on, but the fat just won’t budge. Training, DIET and level of hormones are 3 important points to take on for a successful amount of body fat loss. Check my tips for fat loss here. Nothing is worse than the feeling of…

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Why Cauliflower is both tasty and great for your health

Hi to all, Cauliflower is one of the vegetables I adore. I can eat it almost every day, raw dipping into hummus, in a vegetable soup, in astir-fry or oven baked. My favourite way of eating it is oven roasted with capers, lemon, garlic and olive oil. It’s so delicious and easy to make, so I thought I’d share this reciped with you. But let me get…

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10 reasons why you should eat Kale

It is often said that it is is always good to eat foods when they’re in season. Not only does the food tastes better, it’s also better for the planet because growing in season requires lower levels of artificial inputs. November and other cold months are ideal for enjoining “the queen of greens” called Kale. Kale is a form of cabbage with green or purple leaves and…

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Halloween special – don’t throw away pumpkin seeds, eat them!

Did you know that you can eat almost all parts of the pumpkin – Including the seeds? These tiny but delicious seeds that people throw out when making their scary pumpkin designs are high in unsaturated fat and dietary fiber.  Unsaturated fats aid in lowering the blood cholesterol, and reduce the risk for heart disease. Dietary…

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Going organic?

Just got home from my favourite organic store in the center of London, Whole Foods Market. I can stay there for hours, wandering through the product shelves, checking food labels, discovering new organic products, looking at all the gorgeous fresh fruit and vegetables. They even have that amazing nut machine which makes fresh organic nut butter! How…

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Be a better, healthier, happier grocery shopper!

Are you struggling to shift those extra pounds, burn excessive fat or build more muscles mass? Are you are going to the gym three times a week, following diet tips and latest fitness news and still not seeing the results you want? It’s not always easy to reach your goals, and it often takes some…

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Hello Karmen’s Health and Fitness Blog

Hi to all Health & Fitness lovers, My name is Karmen Pirh – Pilates Body Instructor and Personal Trainer based in London, UK. I was born in Slovenia but came to London in March 2010. I’ve been working  within Health & Fitness industry for more than 8 years and been passionate about Health and Fitness…

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