Pan Fried Turkey Cooked In Creamy Cashew Nut Sauce

This is the recipe for a healthy lunch or dinner made in less then 20 minutes. It is rich in lean protein and complex carbohydrates. I find turkey breast rather dry and this is a great recipe to make it nicely juicy. The sauce is made of cashew nut milk, Dijon mustard, mushrooms and red…

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Oven Baked Turmeric Cauliflower With Onions And Garlic

I like eating cauliflower all the time as it has a nice creamy flavour and rich texture. It also fills me up for hours. This is the recipe for a delicious yet healthy side dish. It is best eaten warm accompanying roast chicken or roasted sweet potato and creamy thick vegetarian sauce. The best thing…

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Warm Cacao Drink

I first made this cashew drink when I was making my raw carrot cake and I accidentally soaked too many cashew nuts. I didn’t want to throw them away so I thought I would make cashew nut milk. That day I was also craving chocolate so I thought; cashew nut milk and cocoa powder mixed…

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Stir-Fried Chicken With Broccoli and Toasted Cashew Nuts

Another delicious recipe for a healthy dinner or lunch. It is packed with lean protein, complex carbohydrates and healthy fats. I love eating broccoli as it gives a very nice texture and nutritional value to dishes. Broccoli is high in antioxidants, magnesium and fibre. For this dish I used tri-colour quinoa as it is nicely…

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Banana, Orange And Cashew Nut Butter Smoothie

Deliciously creamy, sweet and thick smoothie to satisfy every sweet tooth. I like to have it before my training as it really boosts my energy levels or when I fancy something sweet. Makes: 1 Preparation time: 5 minutes Ingredients: – 1 large, frozen banana – 1 cup orange juice – 1/2 cup almond milk –…

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Roasted Beetroot, Butternut Squash, Celeriac and Quinoa Salad

Deliciously crunchy and easy to make salad to impress. Packed with slow releasing carbohydrates, protein and healthy fats. I love eating quinoa on a regular basis as it is a complete plant-based protein, naturally gluten-free and aids recovery after intense training. I like to make it ahead of time and have it as a side…

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Roasted Beetroot Hummus

This is one of my favourite dips at the moment. It has a nice sweet taste from the beetroot and nutty taste from the tahini paste. I make my own tahini paste, which tastes so much better than store-bought paste. This recipe calls for a roasted beetroot, which will make your hummus extra delicious and…

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Coconut And Chocolate Chia Seeds Pudding

As you may have noticed, I love chia seeds pudding. I like to have it for my breakfast as it really gives me energy for the rest of the day and keeps my hunger at bay for hours. If you have never heard of chia seeds, they are tiny black seeds similar to poppy seeds….

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Spiced Coconut And Turmeric Porridge

I am addicted to this creamy spiced coconut turmeric porridge at the moment. So nicely thick with a beautiful flavour from turmeric and cinnamon, sweetness from the raisins and the crunch from shredded coconut and pecan nuts. Makes: 2 portions Preparation time: 15 minutes Ingredients: – 1 cup gluten-free rolled oats – 2 cups coconut…

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Prune Energy Bites

This is an easy recipe for you to make your own energy bars. They are made from prunes which boost your iron levels and raisins that give a nice sweet taste. To make them more nutritious and high in protein I added some sunflower seeds and almond butter. Makes: 15 – 20 balls  Preparation time: 15…

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Rice Krispie Bites

I love making these healthy rice krispie bites as they are easy and quick to make and taste so yummy. Just like the ones you can get from the store or perhaps even tastier and much more healthy. Makes: around 20 small bites Preparation time: 15 minutes Ingredients: – 2 heaped cups of puffed rice…

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Spicy “Parmesan” Courgette Chips

I made these courgette chips after making aubergine chips which I love so much. If you like parmesan cheese and aubergines check the recipe here. They are best eaten straight from the oven as they are still crunchy and the spicy and cheesy flavours really come out. Have it with hummus or as a healthy…

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Almond Cinnamon Spread

This is my second favourite almond spread, the first one being chocolate almond spread! Not only is this deliciously sweet but it also smells heavenly. I like to stir this spread into my smoothie, have it on apple slices, warm porridge and of course eating it straight out from the jar. Makes: 1 small Mason…

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Sun Dried Tomato Hummus

I love snacking on vegetables and hummus. It is quick to prepare, filling and packed with nutrients from vegetables and dips. I made this hummus after making sun dried tomato pesto and had some left. Makes: 1 medium size bowl  Preparation time: 5 minutes Ingredients: – 2 cups cooked chickpeas – 3 tbsp olive oil…

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Smoked Paprika Hummus

I only discovered hummus when I moved to London but I haven’t stopped eating it since! It’s creamy, delicious and so versatile. It goes well with vegetable crudities, oven baked vegetables or as a spread on a slice of gluten-free bread. Hummus is made from chickpeas that are high in plant based protein and low…

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Turmeric Courgette Soup

There are many delicious ways of eating courgettes. I like to eat them raw with vegan pesto, oven baked or in a soup. Courgettes are high in vitamin K, vitamin C, magnesium and potassium. I can’t explain how creamy and delicious this soup is! It is hard to believe that is made without flour or…

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Crunchy Chocolate Spread With Coconut Oil

This crunchy chocolate spread tastes and smell almost like a Nutella and it is my latest obsession! I like to mix it into a warm porridge, a smoothie, have it on a slice of gluten free bread, drizzled over fresh fruit or eat it straight from the jar. I probably eat it straight out from…

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Pineapple Spinach Smoothie with Maca Powder

This is the recipe for a deliciously creamy smoothie made out of spinach, pineapple, mango, protein powder and maca powder. It’s packed with antioxidants, iron and potassium. I like to have it for a breakfast or post-workout meal. Makes: 1 portion Preparation time: 5 minutes Ingredients: – 1 1/2 cup almond milk – 1 cup…

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Nut Free Energy Bites

I made these nut free energy bites for my friend who is allergic to nuts as she was always left out when my other friends were tasting my energy snacks. I would normally use sticky dried fruit and nuts but instead of nuts I used sunflower seeds. Sunflower seeds are rich in magnesium and selenium…

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Chocolate Avocado Mousse

I love making this creamy chocolate mousse all the time. I have it with fresh berries or on its own for breakfast, snack or dessert. The main ingredient is avocado which makes it creamy and fluffy. And the best thing is that you won’t even know that you are actually eating avocado as it really…

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Cinnamon Roll Bars

I made these cinnamon roll bars after making almond butter; I couldn’t scrape all the almond butter out of the processor so decided to use it in my next creation. I didn’t want to waste it and I was already full because of having a big lunch (otherwise I would probably lick the bowl) so…

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Vegan Parmesan Baked Aubergine Chips

I love parmesan cheese and this is one of the foods that I really miss since I stopped eating dairy. Luckily I found an alternative to cheese which is called nutritional yeast. Nutritional yeast is enriched with Vitamin B12 and gives food a nice cheesy flavour. I use it to make cheesy sauces, pesto or…

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Chia Seed Pudding with Goji Milk, Bee Pollen and Raw Cacao Nibs

Vegan, gluten-free and processed sugar-free pudding packed with energy boosting seeds, protein and antioxidants. I use goji milk in this recipe which is made from goji berries and almond milk. I like the sweetness of goji berry milk and bee pollen with the bitterness of raw cacao nibs. It’s crunchy and delicious! Makes: 1 portion…

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Strawberry Mousse Made from Chia seeds

This strawberry mousse is a real treat! It is sweet, thick and creamy. There are so many health benefits of chia seeds; packed with antioxidants, omega 3 fatty acids and complete protein. They do wonders to your skin, hair and boost your energy levels. Makes: 1 small glass jar Preparation time: 5 minutes Ingredients: –…

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Turmeric Hummus

I like hummus as much as I like nut butter! I eat it with vegetable crudities, roasted vegetables or gluten free crackers. So yummy! It is also quick and simple to make. For a basic hummus you need chickpeas, tahini paste, olive oil, lemon juice, and garlic. Making it at home is also less expensive…

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Strawberry, Banana and Kiwi Smoothie

It’s no secret, I love strawberries! Not only are they juicy and delicious, they’re jam packed (apologies for the pun!) with antioxidants such as vitamin C and offer a wide range of health benefits. Strawberries also boost immunity, fight bad cholesterol, reduce inflammation and keep wrinkles at bay. This smoothie is deliciously sweet and thick….

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Chia Seeds Pudding with Cherries

I’m obsessed with chia seed pudding at the moment. It’s crunchy and packed with energy boosting nutrients from chia seeds. I like to have it for my breakfast as it really gives me the energy for the rest of the day. Chia seeds are packed with antioxidants, omega 3 seeds fats and are a complete…

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Sesame Crusted Salmon with Oven Baked Cauliflower and Broccoli

This is a great recipe for a light Sunday dinner. It takes a bit more time to make but is totally worth it. Makes: 2 servings Preparation time: 40 minutes Ingredients: – 1 organic salmon file – 1 tbsp tahini sauce – 1 tbsp mixed sesame seeds – 1 small head broccoli – 1 small…

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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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Almond Protein Balls

These raw almond protein balls are one the easiest and delicious raw snacks I’ve ever made. I make them all the time. They are deliciously soft with bits of crunchy almonds, without added sugar or other nasty ingredients. Almonds are high protein, fats, vitamins and minerals, and consist of all essential amino acids. They alkalize…

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Paleo Vanilla Cupcakes With Orange Frosting

These paleo cupcakes are one of the best cupcakes I’ve ever made. They may be a bit different from the ones you can get in the store but I kind of prefer this version because of the consistency, frosting and they are not overly sweet. This was my first time baking with almond flour and…

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High Protein Green Smoothie

I had another early start today and I felt rather sleepy when I first opened my eyes. I snoozed in for 15 mins which I never do but I just couldn’t resist. A snooze costed me a proper breakfast, but I still had enough time to whiz up a Protein Green Smoothie that I sipped…

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Popcorn Balls

I made these popcorn balls for my friend’s daughters 6th birthday party and they went down a treat. This version is slightly less healthy as I put some sugary pink stars to make it more attractive for children but you can use dried berries such as goji berries or raisins. These are so easy to…

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Baobab Paleo Granola Squares

I first made these baobab granola bars so I could have breakfast on the go but I liked them so much so I’m now making all the time. I have it as an afternoon snack, post workout meal or just when I fancy something sweet. Makes: 20 squares or 8×8 inch cake pan Preparation time:…

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Luxury Hazelnut Bites

Imagine a healthy and delicious Nutella style spread formed into balls then you have these luxury delights! They contain no processed sugar and are totally guilt free. This hazelnut bites are seriously scrummy and addictive! I make them in batches and keep them in my cupboard when I need something sweet. If you are a…

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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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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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Chocolate Millet Porridge

This porridge is so crunchy and delicious that you will want to have another bowl right after you had the first one. It’s naturally gluten free and packed with antioxidants and fats that come from raw cacao and coconut. It takes a little bit longer to cook, but trust me it will be worth every…

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Cleansing Green Juice

Cleansing green juice is one of the best juices for a morning detox and it tastes nice as well. A combination of vegetable and fruit juices will cleanse your body toxins, keep you refreshed and satisfied until your next meal. Makes: 1 Time: 5 minutes Ingredients: 1 small head romaine lettuce 2 celery stalks 1…

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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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Carrot Cake Smoothie

This smoothie really tastes like a carrot cake! The difference is that it is healthy and sweetened with natural sugars. It will not spike up your blood sugar and therefore keeps you full for hours. I make mine with frozen banana and extra spices to make it creamy and even more delicious. Ingredients: –          1…

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Raw Carrot Cake Squares

I’m so happy spring is finally here, the days are longer and brighter; I do love a sunny spring day! With spring in the air I thought it would be a perfect time to share some of my raw recipes with you that I’ve been working on. I’ve always liked to bake healthy desserts but…

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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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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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Healthy tasty alternative to crisps

I don’t usually binge on junk food but when I do there’s noting I enjoy more than ploughing my way through a packet of nachos! However, these Mexican delights aren’t particularly good for you, so I recently tried to find a healthy alternative. Among these were: gluten free nachos, vegetable crisps and plantain crisps. However, I wasn’t convinced by either the health benefits and or taste of any of them. I then discovered…

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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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