Try this irresistible salmon poke bowl! Healthy protein infused with Japanese inspired flavours for a delicious meal that is quick to prepare but tastes gourmet. Cooking and cooling the rice not only saves you time, it turns the rice into resistant starch and when you eat it helps feed the friendly bacteria in your gut and increases the production of short-chain fatty acids such as butyrate. Short-chain fatty acids play a key role in gastrointestinal health. Studies have shown that resistant starch can help with weight management, heart health, improve blood sugar management, and insulin sensitivity.
Chewy, crunchy, gluten & dairy free - these gingerbread cookies are a great one to get the kiddo's involved in, and they will especially have fun with the decorating part! We used choc buttons (I found some at a health food store that were made using stevia), and melted dark chocolate. But you could leave off the dressings if you prefer. A delicious and a little bit more nutritious treat than the store bought kind.
If you're looking for a nutritious meal that is quicker to make than ordering most takeaway - this is the one! A quick and easy lunch or dinner option, this salmon recipe is abundant in omega-3 fatty acids, which can be amazing for reducing inflammation in the body, as well as supporting your immunity, skin health, brain and nervous system function. Salmon also contains B vitamins, potassium and selenium. B vitamins must be consumed on a consistent basis since they are not stored by the body. B vitamins are supportive in keeping your metabolism in check and hormones balanced.
If you are yet to try fruit in a salad, and with herbs, this is the recipe to try! Summer is stone fruit season, which means the farmers markets are full of fresh peaches, cherries, and mangoes. Delish! Herbs are more than just a garnish, they can add amazing pops of flavour and have long been used for their medicinal properties and nutrient profiles. Mint would also work really well in this recipe. If you wanted a dairy free recipe, you could swap the goats cheese for avocado.
I love a smoothie bowl - especially one that is macro balanced. Smoothie bowls have been popular for a few years now, and if you are someone that is wanting to support your hormonal health and thinking that these are a 'healthy' option - unfortunately some I see can be very high in sugar and little protein. Once in a while as a treat - totally ok - but on a regular basis this type of breakfast can lead to nutritional deficiencies, and lead to hormonal imbalance. This recipe has protein, nourishing fats, and complex carbohydrates - everything to keep you fuller for longer and energised, without a crazy blood sugar spike. Complex carbs take longer to break down (compared to simple carbohydrates which are absorbed quickly) and due to their high fibre content, meaning they are used for more long lasting energy, and therefore generally not stored so easily (unless you overeat them!). They are also a great source of B vitamins and minerals. Adding in the frozen vegetables makes the smoothie bowl even more creamier and a very subtle taste. Celery is also rich in Vitamin A, Vitamin K potassium and folate.
Pesto goes with pretty much everything and when made in advance and stored in the fridge, can be a time saver for quickly adding some amazing flavour to your meals. While traditional pesto uses parmesan, I've used nutritional yeast for a dairy free option. The baked salmon topped with this pesto pairs beautifully. I also love it over white fish, chicken or roast vegetables. Salmon is rich in omega 3 fatty acids which support healthy brain function and can be supportive in treatment for women with hormonal imbalances such as PCOS as they are anti-inflammatory, and they are also supportive in egg implantation if you are wanting to fall pregnant. Our body is unable to produce them on their own so we must consume them.
This is an easy breakfast recipe to make, and you can make it the night before which will save you some time in the morning. In winter I enjoy porridge most mornings, but as we are heading in to the hotter months of the year, I'm swapping warm porridge for cool overnight oats/quinoa. I like to try different flavour variations and in this one I've included stewed apples which has a host of health benefits. Apples are rich in polyphenols which have anti-inflammatory actions and antioxidants. Apples are also one of the highest sources of pectins, which means when you consume them they have the ability to ‘feed’ particular bacteria within our microbiome. So apples are a great choice if you are wanting to support and restore your gut health.
I'm often asked what my go-to snacks are. For many of my clients I see they get stuck around that 3pm time craving sugar and grabbing the nearest chocolate bar or lollies. Being organised with smart nourishing snacks can change your life. Nutritionally this banana bread makes a great snack choice, it's higher in protein than most store bought / cafe banana breads, it contains complex carbohydrates and nourishing fats. The sweetness in this bread predominately comes from using very ripe bananas, and is delicious served with some butter, or nut butter, or even tahini.
Fritters are crispy crunchy on the outside and soft within. They are high in protein, and fibre, and delicious on. their own or served with a squeeze of fresh lemon juice, yoghurt or a beetroot hummus.