As Within, So Without

If we humans, function as microcosms of the macrocosm that is the Earth in which we reside, the same laws of nature that govern our universe, so too apply to us.

We are NOT separate by design, to the world we’re a part of and are susceptible to the same elemental forces that control our environment. 

It is such, therefore, that a change in the microcosm, affects the macrocosm. Our inner world (thoughts, words, actions) permeates to affect our outer world (relationships, environment, planet).

Instead of perceiving all of humankind’s injustices, hatred and wars as a removed spectator, powerless to change and immobilised by fear, what if we perceived this as a physical manifestation of our own unaddressed, underdeveloped and unaware selves? – The parts of us that we often hide from others, fears we need to overcome, hindered growth and thoughts we need to upgrade.. 

Individually and collectively what if changing the world was as simple as changing ourselves?

By taking personal responsibility and honest action, we can then wholeheartedly enjoy with a clear conscience, the magic that is our life on Earth. We can claim the immeasurable beauty of our world as our own and know it, intimately, to be an extension of all that is balanced and good within ourselves. 

Heal self = Heal world


Straightening By Fire

“If a man gives way to all his desires, or pandas to them, there will be no struggle, in him there will be no inner struggle in him, no “friction”, no fire.

But if for the sake of definite aim, he struggles with the desires that hinder him – he will then create a fire which will gradually transform his inner world into a single whole.”

Ouspensky, In Search of the Miraculous via Ram Dass, Be Here Now


To fear that which can’t or need not be escaped

To not recognise or address legitimate concerns 

Is to be trapped by fear and apathy.

To recognise irrational fears and walk your path inspite of them

To address that which needs to be addressed (choosing action over anxiety) 

Is a step toward freedom, fulfilment and self mastery


Investigate the nature of your mind through meditation

Recognise where irrational, unnecessary fear comes from (choose you influences wisely)

Face, confront or ignore fears that are holding you back or not serving you

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! 

Buckwheat Chia Bread

There is nothing better than creating a delicious, highly nutritious bread that:

  1. *Takes less than 10 minutes to throw together 
  2. Lasts days in the fridge and tastes better with time
  3. Can be eaten for breakfast, lunch or dinner in as many sweet or savoury food creations as you can imagine

Yep, this is a keeper. I’ve now made it twice in 2 weeks and have experimented with poached eggs, avocado, toasted with butter, hummus and sauerkraut and things have just entered a whole new gastronomical dimension around here – with the addition of some Fix and Foggs’ Smoke and Fire… 

Without further ado, with the exception of how brilliant activated buckwheat is for digestive health, I present to you the deliciously humble, Buckwheat Chia Bread.

What you need

  • 2 1/3 cups *sprouted buckwheat  (see how-to at bottom) 
  • 1/2 cup chia (soaked for 20  minutes in 1 cup water) 
  • 1/2  cup coconut oil (melted) 
  • 1 tablespoon turmeric 
  • 2 tablespoon ground flaxseed
  • 1 teaspoon gluten free baking powder 
  • 1/2 teaspoon bicarbonate soda
  • 1 teaspoon salt (Himalayan)
  • 2 tablespoon sesame seeds 

What you do:

Oven to 180 degrees. Line a loaf tin with baking paper. All ingredients into food processor. Blend 30 seconds, until just combined. Pour into tin, smooth over, sprinkle with sesame and bake 1 hour and 15 minutes or until just cooked through (springs when touched). That’s it!! That’s all there is to it.

* how-to: activating buckwheat

Soak your raw buckwheat groats for 20-30 minutes, rinse and put in a bowl, covering with a tea-towel. Rinse every 4-6 hours with water, leaving for approximately 18-24 hours or until you can see em start to sprout! 

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. 

Raisin Bread

This gluten free, higher protein raisin bread recipe can be prepared, baked and in your pie-hole in less than an hour.

Inspired by a recipe from The Paleo Cafe, it is the perfect treat for those who love a big thick slice of cinnamony raisin toast but who’d prefer to keep it gluten free and on the healthy side.

I’ve played around with adding Teff flour to the bread, which gives it some structure without drying it out. Teff is a great addition as it’s high in protein and amino acids and loaded with vitamins and minerals, particularly manganese which is great for strong bones. 

This recipe is a keeper!! Play around with your favourite fruit or nut combinations – I’m going to give fig and walnut a try..

What you need

  • 6 eggs 
  • 2 tablespoon raw honey
  • 1 teaspoon vanilla essence
  • 1 1/2 cup almond meal
  • 1 tablespoon cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon ground cloves
  • 1/4 cup coconut flour
  • 1/2 cup Teff flour
  • 3/4 cup raisins
  • 1/3 cup coconut oil
  • 1 teaspoon bicarbonate soda 

What you do:

Oven to 180 degrees. Line a loaf tin with baking paper. First 2 ingredients into food processor and blend on high 3 minutes or until pale and creamy.

Add all other ingredients and blend in low speed 1 minute or until well combined.

Bake 40 minutes or just until the loaf springs back when touched.

Enjoy toasted with butter or your favourite nut butter (I’ve used homemade walnut and Brazil nut butter – so good 👌)

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).