Salted Caramel Flaxseed Muffins

For such a tiny seed, flaxseed (or linseed) are a nutritional powerhouse, with omega 3 essential fatty acids perfect for those looking to increase their polyunsaturated fats. For those interested, they have a remarkable fat profile:

70 Health Reasons To Eat More Flaxseed

They are also a potent anti inflammatory and antioxidant and contain heaps of fiber, which helps your body be able to digest all that good stuff.

But because of their hard outer layer, you need to either grind them or soak them for 8 hours to ensure bio-availability of the nutrients, otherwise our bodies will just churn them through undigested and, well, that would just be downright pointless. 

Here is a recipe for a very healthy snack you can take with you anywhere and know you’re getting a good omega 3 and protein boost wherever you are.

The Prana Protein powder adds a delightful salted caramel flavour, but these muffins would lend themselves well to any flavoured protein.

What you need:

  • 1 cup whole flaxseed (soaked 8 hours in 1 3/4 cup water)
  • 1 cup Prana Salted Caramel Protein 
  • 1 1/2 cups almond meal
  • 5 organic eggs
  • 1/4 cup coconut oil
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon bicarbonate soda
  • 2 teaspoon cinnamon
  • Coconut flakes to sprinkle on top

What you do:

Oven to 180 degrees. Line a 12 hole muffin tray with baking paper. Place eggs and almond meal in food processor and blend 2 mins or until light and creamy. Add remaining ingredients except coconut. Make sure you include all of the flaxseed fluid as this will have become gelatinous and is helpful in binding ingredients.  Blend a further 30 seconds or until just combined and spoon into tray.

They only take around 12-15 mins so keep an eye on them! They are best a little on the under-done side! 


Zucchini Frittata 

Frittatas can be hit or miss in my opinion. Such a healthy meal and a simple way to prepare eggs, but frittatas need to be flavoured generously and creatively to breathe life into otherwise boring old milk and eggs. 

This recipe uses loads of fresh and dried herbs and seeds to add flavour and texture to this dish. Perfect if you are avoiding meat but still want a high protein meal. 

Experiment with whatever fresh herbs and veges are in season around you and if you’re into cheese, it would certainly have a home in and/or on this frittata. I’ve loaded mine with zucchinis, a great source of potassium and good for lowering blood pressure, as well as increasing immunity. 

What you need:

  • 12 organic free range eggs 
  • 1 cup raw milk 
  • 5 small zucchinis (grated)
  • 2 tablespoon organic basil pesto
  • Handful fresh sage leaves 
  • 1/4 cup sunflower seeds
  • 2 teaspoons dried Italian herbs
  • 1 teaspoon salt
  • Black pepper to taste 

What you do: 

Oven to 180 degrees. Whisk milk and eggs together until light and creamy. Mix in all other ingredients and sprinkle some sunflower seeds and oregano.  leaves on top. Bake for an hour, or just until centre springs back when touched.


Eating big, Eating little. 

In Ayurvedic philosophy, it is nearly as important when you eat, as it is what you eat. 

Our digestive fire, or Agni is our bodies capacity in which we break down food and absorb nutrients. Think of your Agni like a daily fire.. In the morning it needs to be awakened with a little fuel to ignite and prepare for the day. At midday, when we are alert and active, the fire is roaring and at its strongest –  it can handle a larger meal. At night, when the fire is no longer needed to burn so strongly, a light meal is ideal just to maintain embers for warmth.

Lately, in an effort to kickstart my digestive fire after an illness, I have been enjoying larger meals at lunch and much smaller meals for dinner. Eating big when I need the fuel and eating little when I don’t, allowing my gut to rest and repair.
It is risky to eat large amounts when our digestive fire is low, such as just before bed or a heavy breakfast first thing in the morning, as our digestive enzymes are not as abundant leading to malabsorption of nutrients and undigested food which can ferment in our guts and cause big problems.

Of course, everyone’s fire burns strongest at different times of the day in sync with energy expenditure and our daily routines. But there is a relationship between our Agni and the sun’s movements (or the Earths to be precise!) burning most efficiently when the sun is at its highest in the sky and lowest around sunrise and sunset, natures way of encouraging us to eat in synchronicity with her cycles!!

It’s beneficial to listen to your body and mindfully feed your fire with the right fuel at the right time. 

Tonight’s dinner: tiny antipasto with salami, cheese, cucumber, sauerkraut and hummus. 

Prana Banana Bread

This is a simple and delicious,  healthy banana bread that is high in protein and good fats.

Many banana breads use cheap,  nasty oils, added sugar and preservatives which is a shame because it is so simple to create a wholesome version of this favourite!! 

This recipe is great for those wanting to increase levels of omega 3 fats, protein or who may love their MCFA’s (medium chain fatty acids – excellent for great brain function) or those who just want a simple healthy banana bread alternative. 

It is also naturally sweetened using only ripe bananas, so it is comparatively low in sugars and carbohydrates.  

Prana Protein is a great addition as it is packed with amino acids, plant based protein and digestive enzymes to help your body absorb all that goodness. 

I have used the Salted Caramel Prana Protein which lends itself beautifully to the flavours of baked banana and cinnamon. 

What you need:

  • 4 ripe  bananas (mashed)
  • 1/2 cup coconut oil
  • 1 tablespoon vanilla extract
  • 4 eggs
  • 1/2 cup almond meal
  • 1/3 cup coconut flour
  • 1 cup Prana Salted Caramel Protein Powder 
  • 1 tablespoon ground cinnamon
  • 1/2 teaspoon baking powder 
  • Cinnamon and Coconut for dusting 

What you do:
Preheat oven to 180 degrees and line a loaf time with baking paper. 

Whisk together first 4 wet ingredients. Mix together next 5 dry ingredients. Gently fold dry ingredients into wet and mix until just combined.

Pour into tin, dust with cinnamon and coconut and bake 45 mins or until just cooked (insert skewer to test).


Almond & Pepita Not-tella 


As an adult, I’ve learned to master self-control in just about every area of my life. 

I can successfully avoid almost every temptation that will not serve me. I’ve learned how to tame my impulsive urges, sacrificing instant pleasure for lasting bliss.

But there is one chocolatey jar of evil, hazelnut divinity whose presence I cannot be trusted in. I have been known to devour tablespoons full of this delicious Italian condiment in a possessed-like state only to induce a severe sugar coma and the inevitable remorse that comes from consuming vegetable oil, low grade ingredients and a tonne of sugar. 

Although it has been quite some time since my last Nutella relapse, I thought I’d create an action plan to prevent future Ferrero attacks – introducing “Not-tella”.

Not only is it unsweetened and free from carcinogenic oils and crappy milk solids, it is full of omega fats and minerals that make it healthy for you – the simple fact that it is sugar free means you won’t keep wanting to eat more, unlike its seductive supermarket counterpart.

I have made this with almonds and pepitas as I didn’t have any hazelnuts, but with the success of this recipe I’ll be attempting a more authentic hazelnut Not-tella very soon!!

What you need:

  • 700g roasted almonds (preferably activated)
  • 350g roasted pepitas 
  • 1 teaspoon vanilla extract
  • 2 tablespoon coconut oil
  • 1 cup raw cacao

What you do:

All ingredients except coconut oil into your food processor on high speed for 10-15 minutes until natural oils are released and a butter is formed. At this stage you can add coconut oil, process a further 5 minutes, scraping down sides occasionally. 
Jar and store in cupboard or refrigerator. 

Mine has kept 3 weeks and is still going strong 👌

Raspberries & Cream


This recipe is inspired by the beautiful Merrymaker Sister’s creation:
…and my undying love for an Allen’s Strawberries & Cream which do not feature nearly enough in their party favourites 😒

An old favourite re-discovered, de-sugared and re-constructed with love and health. 


What you need:

  • 1 cup puréed raspberries 
  • 2 sheets (30g) biodynamic gelatine (soaked in cold water for 5mins and excess water squeezed out)
  • 1/2 can coconut milk
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract 

What you do:
Gently heat puréed raspberries in saucepan over low heat, add 1 sheet of gelatine and stir until dissolved (5 mins).

Pour raspberry mix into moulds or however you’d like to shape your treats. Freeze temporarily. 


Heat the coconut milk in a saucepan over low heat, dissolving the rest of the gelatine, add honey and vanilla stirring until smooth. Pour onto raspberry moulds and refrigerate until set. 

Makes about 15
You could try this with any frozen berry or fruit

Salted Caramel Dates


Experimenting with all types of salted caramel treats right now and loving how versatile this salted caramel filling is ❤️❤️

Dates are a great source of fibre and mood-boosting potassium, but make sure you consume in moderation as they are also high in natural sugars. This recipe is a perfect finish to those days you have over-exerted yourself physically and emotionally and need a bit of nutritional TLC. 

What you need:

  • 12-15 medjool dates 
  • 3 extra medjool dates (pitted, soaked boiling water 10 minutes) 
  • 1/2 cup raw cashews (soaked over night, drained)
  • 2 tablespoon honey
  • 1 teaspoon Himalayan pink salt
  • Pinch of cinnamon
  • 3 tablespoon coconut oil
  • 1/3 can coconut cream
  • Melted dark chocolate to serve (optional)

What you do:

Slice the dates half way and remove pits. All other ingredients into food processor for 10 minutes, scraping side occasionally – you want this mixture as smooth and creamy as you can get it.

Put salted caramel mix into a piping bag (I used a snap-lock bag with the corner snipped) and fill dates.

Drizzle with melted dark chocolate if you feel like an extra serotonin kick!!

Enjoy xx 

Green Smoothie #8

I’m a bit of a broken record with the Green Smoothie, I’ve sung it’s praises often – and with good reason! So I won’t go into detail too much again, check here if you’re a first-time listener to the Green Smoothie channel. 

But I think it’s important from time to time, in all areas of life, to stop and acknowledge  what’s working for you and what’s not. There is no point soldiering on doing what you think is good for yourself without checking in with body and mind for confirmation. 

There have also been times when I get swept up in the hype of a new superfood or supplement that I suddenly can’t believe I have survived 31 years without (check out my vitamin collection below!), only to find it really doesn’t offer me any extra noticeable health benefits. 

A daily green smoothie is not one such example. There have been times when I’ve dropped my game and haven’t regularly included this baby in my daily diet. I don’t feel as energised, clear thinking and am missing what I can only describe as vibrancy and vitality. 

Since including it in my routine every single day, I feel the difference in my energy, mood and ability to generally get a lot of cool shit done with a smile on my face 🙂 

This simple recipe is my Green Smoothie #8, because it is my tried and tested (and I’ve tested a lot!) recipe that leaves me feeling invincible, made of 8 ingredients.

What is serving you and what can you let go of in your daily routine? Giving yourself time to scan your body and mind for what is working will mean more time feeling great and less time searching for answers you probably already have. 


What you need:

  • 1 frozen banana
  • 1 cup filtered water
  • 2 big handfuls kale
  • 2 teaspoons “Vital Greens” see pic
  • 1 tablespoon chia
  • 1/2 teaspoon maca powder
  • 1 tablespoon hemp seed oil
  • Small cube of ginger

What you do:

  • All ingredients in blender for 1 minute


My ever-expanding supplement collection. Life to me is a never ending experiment of the body and mind! 

I use Vital Green – you could also try spirulina or wheatgrass.

Read more info on the power of green goodness from one of my inspirations Kimberly Snyder


By Bam Bam

Golden Milk – Turmeric Tea

Deciding to avoid coffee and give my poor old adrenal glands a rest is proving to be both a wonderful and traumatic experience. Wonderful in that I am experiencing my natural energy levels return and can embrace a non-caffeinated love for life that is second to none.


Traumatic, in that I still yearn for this strong, short black ex-lover of 22 years, a passionate relationship of cortisol highs and lows. De-conditioning my behaviour patterns in terms of when I poured my beautiful espresso is also proving to be a psychological war with self. 

Luckily I’m kicking ass and feeling great!! 

Made all the easier by discovering delicious alternatives that are a pleasure to prepare and nourish the body and soul – like this ancient Indian Golden Tea. 

I’ve talked about terrific turmeric before in  Kefir Turmeric Smoothie and it’s incredible therapeutic qualities. It’s difficult to describe turmeric in brief simply because it has so many beneficial properties. That’s why the “spice of life,” as it’s known in India, sums it up wonderfully.

This recipe appeals to me because it is so simple, pleasurable and quick to make, just like my ol’ mate. And will leave your adrenals in tact too!


What you need:

  • 1 can coconut milk
  • 1 cm cube fresh ginger
  • 1/2 tspn black pepper
  • 1 tspn turmeric
  • 1/2 tspn cinnamon
  • 1/3 tspn ground cloves
  • 1 tablespoon maple syrup or honey 

What you do:

  • All ingredients into blender and blend for 1 minute
  • Transfer to small saucepan and heat until nearly simmering. It will look deliciously creamy 


Pumpkin-Pie Protein Balls


This recipe is inspired by cold Canadian winters full of pumpkin spiced lattes, pumpkin spiced scones and of course, pumpkin pie!!

I love the spicy warmth that cloves, cinnamon and nutmeg give to sweet roast pumpkin – not so much of a fan however, of the usual refined sugars, flours and additives that these holiday treats are usually laden with. So, here is my healthy take on a Pumpkin Pie-spiced winter favourite which, if you’re like me, is never just confined to the colder months. 

The pumpkin in these balls give them a gorgeous orange glow, a colour I have been trying to include more in my diet. Orange foods are rich in beta carotene, vitamins A & C and can assist with supporting a strong immune system, fight free radicals and cardiovascular disease in the body and is fantastic for maintaining healthy eyes, skin and nails. 


Orange foods are also great if you’re into Ayurveda and trying to balance your Agni (digestive fire) and second chakra, they can promote sexual and emotional health:

What you need:

  • 500g roast pumpkin 
  • 4 tblspn coconut oil
  • 1/2 cup shredded coconut
  • 1 cup of your favourite protein powder (I used raw sprouted)
  • 1 tspn maca powder
  • 2 tblspn bee pollen
  • 8 medjool dates (pitted & soaked in boiling water for 10 minutes)
  • 1 tspn cinnamon
  • 3/4 tspn ground cloves
  • 3/4 tspn nutmeg
  • 2 tspns vanilla extract
  • 1/3 cup chia seeds (plus extra to roll balls in)
  • 3/4 cup of pecans, walnuts, almonds or a mix of all


What you do:
All into a food processor for a couple of minutes until well incorporated. Roll in chia or coconut and refrigerate.


* will keep in fridge for 1 week

* makes about 20-25 depending on how big you like your balls 😉