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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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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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Orange Hemp Seed Dressing

Upping your vegetable intake is one of the most important and impactful things you can do for your health, so squeezing another salad will be welcomed by your body. Try this delicious dressing for a new (and nutritious) flavour.

Makes about ¾ cup

  • ½ cup hemp seeds
  • ½ cup orange juice
  • 1 clove of garlic, peeled
  • dash salt and/or pepper

Blend all ingredients together until creamy.

Serve on top of your favourite salad and Enjoy!

Tip: Store extra in an airtight container in the fridge.  Will keep for about a week.

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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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