Vitamin Sunshine (Vitamin D) We all think of getting our vitamin D when we are out in the sun, but what is its importance to health, and who is at risk of deficiency? Vitamin D is not strictly a vitamin, but actually a pro-hormone that regulates serum calcium concentration by aiding the absorption of ingested […]

Protein powders Protein is one of the awesome macronutrients crucial to keep our bodies rebuilding, regenerating, healthy, and strong! If your protein intake is evenly distributed over the day and you are meeting your total daily requirements from a wide variety of sources, the need for protein powder reduces significantly. Meeting your total daily protein […]

Ingredients 1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced 1 lemon, juiced 1/4 cup extra-virgin olive oil, plus extra for drizzling Kosher salt 2 teaspoons honey Freshly ground black pepper 1 mango, diced small (about 1 cup) Small handful toasted pepitas (pumpkin seeds), about 2 rounded tablespoons   […]

Ingredients 150 g fresh spinach 1 cup coconut water 1 medium banana, peeled, chopped and frozen 1 ½ cups blueberries frozen (can use any frozen berries)   Method Combine the frozen banana and blueberries in the bowl of a food processor or blender. Pulse until the fruit are well chopped. Add the spinach to the […]

Chicken & Avocado Salad   Serves 2   Ingredients: 250gm of boneless, skinless, cooked chicken 1 small red onion – finely sliced 1 small red apple – finely sliced 1tsp sultanas 1 avocado – peeled, stoned and sliced 1 bag mixed salad leaves (rocket is great here) 1 tbsp dill – finely chopped   Dressing: […]

Ingredients: 150g (6 oz) fresh spinach leaves or silver beet leaves 1 cup coconut water (can replace with water) 1 banana, peeled and frozen or fresh 3 Brazil nuts 1 serving of protein powder 1 tsp honey *Add ice to make a slushy. Method: 1 – Drain the water from the coconut. Set aside 2 […]

Brown Rice Sushi (From ‘Bite’ recipes)   Sushi dressing: 1 ½ tsp                  Pure maple syrup ½                           Lemon juiced 1 tbsp                    Rice wine vinegar, or apple cider vinegar 1 tbsp                    Tahini 1 tbsp                    Fresh ginger, peeled or grated   Sushi: 1 cup                     Brown rice, cooked 3                            Nori sheets                   Directions Whisk together […]

Healthy Asian Noodles Ingredients 1 cup flat or hokkein noodles 2 tablespoons yaki soba or hoi sin sauce 1 small onion, finely diced 1 cup bean sprouts 20 cooked green prawns 2 tablespoons sesame or peanut oil 1 chicken breast, cut into strips 1 red capsicum, finely sliced 1 green capsicum, finely sliced 2 eggs, […]

Falafels: 1 x tin of beans 1 x tin of chickpeas 1 x lemon 1 x table spoon of harissa (spice) 1 x teaspoon of all spice 1 x tablespoon of plain flour coriander olive oil   Salsa dressing:   5 x ripe tomatoes ½ – 1 fresh red chili 1 x clove of garlic […]