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Cinnamon Apples Recipe (for balanced blood sugar)

Serves 4

Ingredients

  • 2 apples, chopped
  • 1 tbsp coconut oil
  • ½ tsp ground cinnamon
  • ⅛ tsp sea salt
  • ¼ tsp vanilla extract

 

Method

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness! Serve and enjoy!


Tip: Keeping the peel on increases the fibre, which is even better for stabilising your blood sugar.

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sauteed-spinach

Sauteed Spinach

Sometimes the simplest recipes are the best…

Serves 4

Ingredients

  • 2 teaspoons olive oil
  • 2 cloves garlic
  • 1 bag baby spinach leaves
  • 1 dash salt
  • 1 dash black pepper
  • Fresh lemon

Instructions

  1. In a large pan heat olive oil.  
  2. Add garlic and saute for 1 minute.
  3. Add spinach, salt, pepper and toss with garlic and oil.  
  4. Cover pan and cook on low for about 2 minutes.  
  5. Saute spinach for another minute, stirring frequently, until all the spinach is wilted.
  6. Squeeze fresh lemon juice on top.

Serve & enjoy!

Tip: Enjoying the cooked spinach with the vitamin C in the “raw” lemon juice helps your body absorb more of the iron.

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Recipe: Super-Simple Coconut Milk Yogurt

I love yoghurt. Put it on homemade granola or protein pancakes, add it to curry or simply serve with berries.  I do like to keep dairy to a minimum, however, and I the dairy-free alternatives in the shops are processed, high in sugar and expensive!

That’s why I make this wonderful coconut yoghurt. Now, I would happily just eat tinned coconut milk instead of yoghurt, however, the probiotic benefits of yoghurt come from the fermenting.

So for a dairy-free, gut-friendly yoghurt, try this recipe.

 

Serves 6

Ingredients

  • 2 tins full-fat coconut milk
  • 2 probiotic capsules

Instructions

  1. Open the probiotic capsules and empty contents into the blender. Blend with coconut milk.
  2. Transfer to a sanitized glass jar (make sure it’s not still hot – you don’t want those probiotics to die).
  3. Store it in a warm place for 24-48 hours. If it’s not thick enough for you, you can let it ferment for another 24 hours.
  4. Add your favourite yoghurt toppings, and store the rest for up to a week in the fridge.

Serve & enjoy!

Tip: Fermenting food is not an exact science. If this doesn’t work out as you’d like it to, try different brands of coconut milk and/or probiotics.

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Recipe (Dairy-free): Chocolate Ice “Cream”

Who doesn’t love a bit of ice cream? Unfortunately, it’s loaded with sugar AND dairy, which is a problem if you’re dairy intolerant.

Here, I have for you a simple, tasty and nutrient-rich ‘ice-cream’. Cacao is raw cocoa and it’s loaded with polyphenols and antioxidants, which are great for your gut bacteria and they’re also anti-cancer.

Bananas are a versatile old fruit. Not only do I use them to make this fabulous ‘ice-cream’ but I also love them in my delicious protein pancakes.

Whilst this is miles healthier than traditional ice-cream, you should still stick to the serving size.


Serves 2

Ingredients

  • 3 bananas, sliced and frozen
  • 2 tsp cacao powder, unsweetened
  • 1 tbsp almond butter

Instructions

Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides.

Add cacao powder and almond butter and blend until mixed well.

Serve & enjoy!

Tip: You can make this in advance and freeze in an airtight container.

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kale-crisps

Kale Crisps | Simple & Delicious Recipe

Kale crisps are quick and easy to make, pack a lot of flavour and are far superior to normal crisps.

Potato-based crisps are particularly bad for your teeth as they get stuck easily and the starches in the potato feed the plaque-causing bacteria. Potato-based crisps also do little to fill you up and spike your blood sugars. Hello carb cravings and fat storage.

Kale crisps, on the other hand, are low in starch and therefore are better for your teeth and blood sugar. Kale is rich in nutrients and antioxidants!


Kale Crisps

Serves 4

1 bunch of kale, washed and dried
1 tbsp olive oil
2 dashes salt
2 dashes garlic powder


Instructions 

Preheat oven to 150C and place a sheet of parchment paper on a baking sheet.

Take the washed and dried kale and rip them into “crisp” size pieces and place in a large bowl.

Drizzle with olive oil, salt, and garlic powder. Mix until the kale pieces are evenly covered.

Place kale onto prepared sheet in an even layer. Bake for 10 minutes.

Flip over the kale to cook the other sides of the pieces. Bake for another 10 minutes until the edges just start turning brown. Monitor them well, or you’ll have burnt kale crisps.

Serve & enjoy!

Tip: You can use any spice, so try onion powder, paprika, or even turmeric.

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Hummus Dip

Enjoy this hummus with carrot or celery stick or any other raw vegetables that you like to dip.

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Tropical Digestive Smoothie

Pineapple and papaya are rich sources of the enzymes papain and bromelain. They support the digestion of protein. Have them as they are before a meal to prep your digestive tract for your main meal, or try this smoothie.

Serves 1

  • 1 cup pineapple, diced
  • 1 cup papaya, diced
  • 1 banana, chopped
  • 1 cup coconut milk
  • 1 scoop of unflavoured protein
  • ice if desired

Put all ingredients(except ice) into the blender and blend. Add ice if desired.
Serve & enjoy!

Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so if you’re not allergic to these delicious fruits, you can try this smoothie.

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De-Stressing Chocolate Pudding (High fibre prebiotic)

This pudding is rich in flavour, giving you your much-needed chocolate fix. It’s a great source of prebiotic fibre. Prebiotics feed the bacteria in your gut, thereby promoting beneficial bacterial balance. The combination of fibre and fat keep your blood sugar levels balanced, preventing cravings later on.

Serves 6

  • 3 ripe avocados
  • ¼ cup cacao powder (unsweetened)
  • ¼ cup maple syrup
  • ½ tsp vanilla extract
  • 1 dash of salt

Instructions

Place all ingredients into a food processor and blend until smooth.
Serve & enjoy!

Tip: Try adding a pinch of cinnamon for a deeper flavour.

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