✓ Gluten-Free ✓ Dairy-Free Option ✓ Nut-Free Option We’re always encouraging our patients to ensure they’re consuming adequate protein at each meal, to stabilise blood sugars, promote satiety and ensure great energy levels – One of the troubles with many pasta dishes though is that they are high in refined carbohydrates and often provide little in…
We’re always on the lookout for interesting, informative or useful resources for our patients and one we’d like to share with you this month is the EWG’s Dirty Dozen Guide to Food Additives. The EWG (or Environmental Working Group) is a non-profit organisation dedicated to improving the health of both humans and the environment around…
During my recent Nutrition and Immunity workshop, one of the questions that came up was ‘what’s the difference between natural and artificial flavours in foods, and should we be avoiding both?’ It’s a great question and one that warrants a little more exploration. After all, ‘natural flavours’ certainly sound like a healthier alternative, but why…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free We’ve got another soup recipe this month as so many of our patients love being able to make up a big batch to have ready-to-go as a healthy meal option in winter. This recipe is for a classic veggie and bean soup, and is an absolute staple for those…
Prostate health – it’s a topic all men should know about, yet one many don’t feel comfortable discussing! Just like other important markers of health, such as cholesterol levels and blood pressure, prostate health is something men should be paying attention to as they age, to ensure potential issues can be identified early and addressed. In…
‘Manopause’ is a colloquial term that has been thrown about in health magazines and blogs for a number of years now, and one that alludes to some of the age-related changes observed in men from their 30s and 40s onwards. Also referred to as ‘andropause’, manopause has been described as the ‘male menopause’, due to…
✓ Gluten-free ✓ Dairy-free ✓ Nut-free This beautiful soup recipe was shared with me by a friend, who adapted it from the Yotam Ottolengi Simple cookbook. It’s a delicious and easy recipe and it keeps beautifully for leftovers the next day. I often double the recipe and freeze half for an easy weeknight meal. The…
Over the past few years, there has been a massive increase in the number of non-dairy milks available on the market, as interest in dairy free diets has grown substantially. Whilst this means more choice for consumers, it can also lead to confusion over which is the best type of milk for you and your…
Most of us are well aware of the importance of calcium for bone density, but did you know there are over 20 different vitamins and minerals that have been connected to bone health? Whilst calcium is undoubtedly important for the bones (and also the most abundant mineral in the human body), insufficient intake of these…
For many women (and some men) recurrent UTIs are a painful, debilitating and often unspoken about issue, that can majorly affect one’s personal life, social life, work life and more. In addition to stinging and burning on urination, recurrent UTIs can be associated with frequency, urgency, muscle aches, bloody urine and more. Many of these…
Without a doubt, fatigue is by far one of the most common symptoms we see in clinic, affecting everyone from boys and girls, to men and women in their 80s and 90s. Whether it’s termed ‘fatigue’, ‘tiredness’, ‘low energy’, ‘lethargy’ or something else entirely, fatigue is systemic in our modern society – but why? Whilst…
✓ Gluten-Free ✓ Dairy-Free These chocolate tahini cashew treats are a real crowd pleaser! I have impressed even the fussiest of eaters with these and I know whenever I take them to an event, picnic or get together that they will be demolished and raved about! These can be enjoyed straight from the freezer, or…
Our understanding of Polycystic Ovarian Syndrome (PCOS) is constantly expanding and changing. No longer is it a syndrome defined only by the presence of multiple cysts on the ovaries; in fact, ironically, the presence of cysts is not even required for diagnosis anymore. It’s important to know that because PCOS is a ‘syndrome’, it means…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This yummy recipe was adapted from Supercharge Your Life and was given to us by one of our lovely patients. It makes a delicious, high-protein loaf that is suitable for school lunches, breakfasts and afternoon tea. As it contains lots of eggs and desiccated coconut, it contains a lovely mix…
It’s that time of the month. You’re grumpy, perhaps teary or irritable. You might feel bloated, constipated, tired, overwhelmed and your skin is breaking out. Your breasts might be sore, and you might have uncontrollable cravings…You’re PMSing and you know it. According to Australian statistics, up to 85% of women experience PMS (or premenstrual syndrome)…
✓ Gluten-free ✓ Dairy-free ✓ Nut-free This pikelet recipe, and various variations of it, has been going around the internet for a while now, but as so many of our patients ask us for great, healthy breakfast recipes, we thought we better share it here as well! This is a great recipe for busy parents,…
In a recent article, we touched on the point that gaining weight and feeling tired are not simply a normal part of ageing. We so often see patients in clinic who attribute their symptoms simply to the passage of time. Whether it’s their weight gain, energy levels, thinning hair (women – not men!), rising blood…
Many of us are aware that what we put on our plate, or more specifically, in our mouth, can have a direct effect on our body weight. But what about the products we rub into our skin, the pesticides we spray on our crops, and the chemicals we clean our house with? As scientists have…
Do you have a friend who is constantly tired? Perhaps they’re experiencing unexplained weight gain, or they just won’t stop talking about their thinning hair? It can be difficult to be the sounding board in this situation, as whilst you can offer well-meaning advice, it’s likely they would benefit most from speaking to a health…
Probiotics – they’re the rock stars of the supplement world as academic journals brim with research demonstrating their clinical benefits, not only in the gut, but also throughout the body. Probiotics have been shown to reduce the risk of eczema, allergies and asthma; they improve digestive function, resistance to infection and mood; they can also…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This Avocado and Basil Hummus dip is so yummy! With just a few ingredients, you can have a healthy, delicious and bright green dip perfect for bringing to an event, spreading on sandwiches, eating with veggie sticks or dolloping on a cracker. Perhaps best of all, the basil gives…
✓ Gluten-free ✓ Dairy-free This wonderful recipe and video replay is courtesy of Bobbie, who adapted the recipe from The Healthy Chef. As a gluten and dairy free take on a Christmas classic, this recipe satisfies a wide range of dietary requirements, and is the perfect treat to bring along to a Christmas lunch. It also…
Green tea: Celebrities drink it, models bathe in it and some of the oldest cultures in the world have drunk it for millenia. Proponents claim it speeds weight-loss, reduces signs of ageing, promotes detox and prevents cancer. But is green tea really one of nature’s superfoods, or is it just another hyped up health product?…
Ketogenic, low carb, high fat, paleo, primal, Atkin’s – you’ve heard of them all, but what’s the deal with low carb diets and are they right for you? Low carb diets exclude or minimise higher carbohydrate foods, such as grains (wheat, corn, oats and rice), starchy veggies, legumes and most fruits. Proponents of low carb diets…
✓ Gluten-free ✓ Dairy-free ✓ Nut-free With summer on its way, I’ve been craving fresh salads, cold smoothies and our delicious Banana Nice-Cream. This recipe is a non-traditional take on a classic tabouli salad. My fiancé likes it so much he always requests I make double, so he can take the remainder to work the…
Protein powders are one of the most popular and widely available dietary supplements, but before jumping on the bandwagon, it’s important you understand what protein powders are, what to look for and whether they’re right for you in the first place. So what is protein? Protein is one of the three macronutrients the body needs…
If you suffer from itchy eyes, a runny nose, sneezing and nasal congestion, you might attribute your symptoms to hay-fever. After all, hay-fever is indeed associated with all of these symptoms…but so too can be histamine intolerance. These two conditions can be very similar in their presentation, but the underlying cause (and therefore the way…
Probiotics – they’re the good guys that hang out in our gut and keep our digestive system (and many other aspects of our health) running smoothly. But probiotics are living organisms and they need the right type of fuel to survive – That’s where prebiotics come in. Prebiotics are types of indigestible fibres that feed…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This curry recipe makes for a really delicious and satisfying meal, and is a great way to incorporate more veggies and legumes into your diet. As we talked about in our October Newsletter article, one of the best ways to increase the health of your digestive tract and microbiome…
The flowers are blooming, the sun is shining and tissue sales are soaring as hay fever season is in full spring swing! If the mere sight of blooming flowers has you reaching for the tissue box, chances are you’re familiar with hay fever: an allergic reaction in the nose and sinuses, triggered by environmental allergens…
Heartburn, indigestion and acid reflux are an increasingly common problem in Australia and unfortunately, many accept the discomfort as a normal part of ageing. Acid reflux is not a normal or inevitable part of ageing, and relying on antacids to manage the symptoms is not always ideal. As naturopaths, there are many things we do…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free As a child, baked beans were an absolute staple in my house. Hungry after school? Baked beans on toast. Not sure what to have for breakfast? Baked beans on toast it was. It was a quick and easy meal, and to this day, the homemade version remains a firm family…
Did you know the food you eat can have a dramatic effect on your mood? We’ve all felt the effects of being hangry, but the link between food and mood runs much deeper than simply having a short temper when our tummy starts grumbling! For example, researchers have found married couples are more likely to…
In following on from Anna and Lisa’s seminar on menopause earlier this month, I’d love to dive deeper into the topic, with a look at some recent research on the benefits of yoga for peri-menopausal and menopausal women. To start off with, menopause refers to the cessation of ovarian function, which means ovulation and menstruation…
If you’re like many Australian women, chances are at some point in your reproductive life, you’ll be told you’re iron deficient. If this is the case, you might be familiar with the fatigue, shortness of breath, low energy, hair loss and brittle nails that can accompany an iron deficiency. Because of the prevalence of iron…
Is your child constipated, restless, or experiencing difficulty sleeping? Do they have problems with attention, aggression, anxiety or hyper-excitability? We need to talk about magnesium! Magnesium is involved in so many crucial processes in the body, some of which include: Converting vitamin D into its active form to ensure strong, healthy bones Growth and development…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Back when I worked in a health food shop, one of our most popular products were the Banana Bread Paleo Bars by the Blue Dinosaur company. These bars would walk themselves off the shelf, but at $3.95 a piece, I decided to see if I could recreate them at…
In our July article on the weight loss, weight gain and everything in between, I mentioned the role of gut bacteria in influencing our appetite, metabolism and body weight. In this article today, I want to go into more detail on the topic, as establishing a healthy and diverse microbiome is integral to feeling well…
✓ Wheat-free ✓ Dairy-free This Crispy Apple Crumble recipe is a real winner in our household, as it can be served alongside some natural yoghurt for breakfast, or on it’s own as a yummy dessert. I do vary the recipe a lot, adding different nuts and seeds, sometimes some dried ginger and sometimes some pears…
Weight-loss. It’s a topic we hear about time and time again, with fad diets and ‘quick fix’ approaches plastered across billboards, magazines, TVs and social media. Everyday, we are hit with a barrage of advice as to how we can ‘shed the kilos’ and achieve our ‘bikini body’. Whether it’s a low carb ketogenic diet,…
If you ticked yes to the symptoms above, this article is for you! The thyroid is a butterfly-shaped gland that sits in the neck and produces hormones that regulate your body’s metabolic rate. That means it influences everything from your energy levels and mood, to your digestion, appetite, heart rate, body temperature and your ability to…
This Sweet Potato and Chickpea Curry recipe is from our blog on fibre and the importance of eating enough fruit and vegetables. You can check it out HERE. ✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Ingredients 1 tbsp extra-virgin olive oil 1 large brown onion, diced 1-1.5 tbsp curry powder (I use Clive of India, available…
If there were foods that research showed benefitted virtually every aspect of your health, you should know about them. If you could increase certain foods in your diet and by doing so lower your chance of heart disease, cancer and diabetes, you’d want to know about them. Well it is simple: Increase your consumption of…
Are you losing hair? Is it looking thinner than normal, or perhaps you’re noticing more of it on your brush or on the bathroom floor? Female hair loss is a condition we commonly treat at Perth Health and Fertility. Female hair loss not only has a negative effect on many women’s self-confidence and mood, but it…
With winter around the corner, now is a perfect time to get yours and your family’s immune systems in tip-top shape to fight off any bugs coming your way. While researchers aren’t entirely sure why humans are more susceptible to respiratory infections in winter, there are some factors we know can increase or decrease your…
Hi everyone, Bobbie here from Perth Health and Fertility! Lets have a quick chat about your microbiota a.k.a your microflora a.k.a your GIT ecosystem. Did you know that the human gut contains one hundred million living microorganisms? That’s ten times the number of cells in the human body! Crazy right! There are over 1000 different species…
✓ Gluten-free ✓ Dairy-free ✓ Nut-free As the weather becomes colder and we head into winter, I thought now would be the perfect time to share this delicious Coconut Lentil Soup recipe, so you can enjoy it on those cold, wintery nights. Truth be told, I love it so much I often have it year…
There’s no doubt mobile phones have revolutionised everything from the way we communicate to each other, to how we order food, play games, take photos, find directions and even make payments. Mobiles are so ubiquitous in Australia, that in 2015, it was estimated there were 31 million active mobile phone accounts in Australia, despite a…
✓ Gluten-free ✓ Dairy-free I recently came across this fantastic Sweet Potato and Coconut Bread on the website The Nutrition Guru and The Chef. It’s a delicious high-protein, blood-sugar anchoring snack that can be served up with breakfast, for morning tea or as an after school snack. It’s super moist, gluten-free, dairy-free and just the…
✓ Wheat-Free ✓ Dairy-Free This healthy breakfast granola was created to help our patients choose delicious and nutritious breakfast options, to ensure they are starting the day off on the right foot. A healthy breakfast is particularly important to stabilise blood sugar levels in children, to prevent spikes and crashes in energy levels and mood….
Today we have a healthy breakfast recipe for you and your kids! Often in clinic we have parents coming in, concerned that their child has been labelled loud, disruptive, distracted or even aggressive in class. Some of these kids suffer social anxiety, struggle to concentrate and find themselves no longer enjoying school. Many of these…
Now that we have our new website up and running we have decided to do a series of videos or vlogs as a gift back to our patients. So, for everyone with kids, for our new patients who are either general health patients or fertility patients – this is for you. Today we want to…
✓ Gluten-Free ✓ Dairy-Free Following our Arsenic in Rice post, we decided to put our recipe skills to the test and come up with a delicious rice-free milk for you. So many supermarket non-dairy milks contain rice or are sweetened with rice malt syrup, so now we have a quick easy alternative. Our delicious and…
If you’ve read our Arsenic in Rice post, you might be wondering whether you should give up rice entirely. Fortunately, research suggests there’s a way to cook rice to significantly reduce the arsenic content, by as much as 40-70%. As arsenic is water soluble, the method involves soaking the rice first and cooking it in…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Have you ever met a person who gets along with everyone? I like to think of hummus as that person; it’s the people-pleaser of dips. Hummus goes great with veggie sticks, on toast, in a sandwich, on crackers, in a wrap, or as I often eat it, dolloped on a…
✓ Wheat-Free ✓ Dairy-Free Option Bircher muesli is a super-satisfying, quick and easy breakfast that can be made up to three days in advance, to save time preparing a healthy breakfast each morning. This is a basic recipe, that can be adjusted according to your own preferences, as well as what ingredients you have on…
✓ Gluten-Free I love starting my day with a banana smoothie because they are so quick, simple and versatile! They are a great way to get your fruit and fibre in, and can be a really satisfying breakfast, as long as you include enough protein. In this recipe, the protein comes from the almonds, cashews…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Option This is my favourite ice-cream. It contains one main ingredient – banana. We have had some of my son’s friends over for sleep overs in the past and served up this banana icecream and none of them are ever aware that it is only banana. One of the…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Ingredients Splash of extra virgin olive oil 2 medium brown onions, diced 2-3 cloves garlic 1 tsp curry powder (Clive of India Authentic Curry Powder) 1.5 tsp cumin 1-2 tsp Mexican Chilli Powder (Masterfoods) 1/2-1 tsp paprika 1 large carrot, diced 2 medium capsicums (orange, yellow or red), diced…
✓ Gluten-Free ✓ Nut-Free For the last 5 years I have been writing down this dressing for my lovely patients, often hoping they can read my writing! I recommend this Magic Dressing to so many patients that it is finally time to write it up properly. At a recent talk I did on inflammation, I…
✓ Gluten-Free Option Finally the long awaited for Nut Roast. My lovely patient Michelle recently requested it and I have told so many patients about it, that I finally put the time aside to make it for dinner. It reminded me just how quick and easy it is to make! We have this nut roast…
✓ Gluten-Free ✓ Nut-Free This is the recipe my husband found when he was looking for a new family meal. It is now a bit of a Sunday standard. We have a big serve of the Lentil Cottage Pie with a plate of salad and some steamed veg. For any of my patients who have…
If you want to age well, learn how to sleep! Sleep is so much more than just a way to get from one day to the next. Poor sleep impacts on mood, academic performance, immune health and weight gain. One area most people are unaware of is the impact poor sleep has on how your…
Hello lovely patients! Today is the day you learn all about a new vitamin that has been shown to be quite remarkable in our aging process. Vitamin D was the new kid on the block for quite some time. Vitamin D does many things in the body, including increasing our absorption of calcium. This is…
Food Fad or a Healthy Addition to your Diet? There is some confusion in the general public about whether coconut oil is good or bad for health. The confusion lies in the fact that coconut oil is a saturated fat. Saturated fats have had a bad rap from the media for years now and this…
Everybody wants healthy, glowing skin. We all want to keep those wrinkles at bay for as long as possible. Today, we are going to introduce you to a key player in skin aging and teach you how to protect your skin as you grow older. Our skin is exposed to a multitude of insults including UV radiation, pollution, tobacco, and harsh chemicals. All of these stressors age the skin. In recent years,…
Cacao powder is wonderful food to use in our diet. Most people know of it as the beans used to make chocolate. The beans come from the cacao plant called Theobroma cacao. The name comes from the Greek word ‘Theos’ meaning ‘God’ and ‘Broma’ meaning ‘Food’. Hence, cacao is called the ‘Food of the Gods’. Cacao…
The aim of eating is to nourish our body and unfortunately very little in the supermarket cereal aisle is nourishing. There is pretty much nothing that comes out of a cereal box that I would eat or give my kids for breakfast. It might be quick and easy to open a box, but it provides…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Not all of us can tolerate dairy. Sometimes the lactose free options aren’t suitable either, so where does that leave you? Coconut yoghurt is a delicious creamy alternative, but retail brands cost up to $15 for a small tub. Other supermarket brands are filled with nasty thickeners. Here is…
✓ Gluten-Free ✓ Dairy-Free The perfect cracker! These Lentil and Almond Crackers are a wonderful accompaniment to soup, avocado, goat’s cheese, hummus or just perfect on their own. They are so simple to make and far cheaper than store bought versions. Unlike most store bought versions, they are also gluten-free, and don’t contain any stabilisers, emulsifiers,…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Delicious winter warmer! This Chicken Minestrone Soup is a really simple recipe which ticks all of the immune system boxes. Garlic ✓ For anti-bacterial and anti-viral properties. Chicken Stock ✓ If you have time you can make your own with organic whole chicken, herbs such as rosemary and thyme…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Option Finally the recipe I tell so many patients about (and have to scrawl on a piece of paper mid-consultation) has arrived! This Chocolate Slice recipe is EASY to make, delicious and great for school lunches. If you have kids at a nut-free school, you can replace the nuts…
✓ Gluten-Free ✓ Dairy-Free This is a high protein bread I saw Lisa eating in the clinic and just had to make; it is now a family favourite! She has already posted it on our website with the Cauliflower soup recipe, but it is SO good it deserves a post all of it’s own. It…
✓ Gluten-Free This roast cauliflower soup is a delicious, quick winter warmer, filled with immune-boosting herbs and spices. Ingredients 1 head of cauliflower, cut into florets 2 tbsp melted ghee, butter or coconut oil 3 cups vegetable stock (I like Pacific Foods Organic Vegetable Broth) 3 cups filtered water 1 cup dry red lentils, rinsed…
✓ Wheat-Free ✓ Nut-Free A winning slice of goodness! I am often left with a few zucchinis in the fridge wondering what I should cook up. One day my lovely friend Penny gave me this yummy Zucchini Slice recipe which has become a family favourite. It has the goodness of zucchinis, leeks, oats and lots…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Option When we talk to our patients about weight loss, we encourage them to eat grains once per day. Once you make breakfast grain-free, this frees up the opportunity to eat grains somewhere else in your day. This Chocolate Granola is a delicious source of good fats and protein…
✓ Gluten-Free ✓ Dairy-Free Yes you read the title correctly: Gluten free, dairy free, fruit mince pies! Even if you are limited by dietary restrictions, it is possible to enjoy one of the best foodie parts of Christmas by indulging in a fruit mince pie. It is so hard to stop at one. Try to…
✓ Gluten-Free ✓ Dairy-Free I love to experiment with recipes, particularly ones that take very little time to make. I recently served this bread up with some lentil soup and some lovely organic butter on a Friday night instead of getting a takeaway dinner, and it was an instant hit. This bread is really delicious;…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Wow, these look really fancy and difficult but they aren’t. These raw veggie falafels are like the savoury version of a bliss ball. They are handy to have in the fridge for a quick on-the-go snack, or served on a cabbage leaf with a side hit of salsa and tahini…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Option My kids love hummus but I was tired of the bog standard version using chickpeas. I admit, this one does contain almonds, so it might not be right for you and your family but you could always try using seeds such as sunflower seeds as an alternative to…
✓ Gluten-Free ✓ Dairy-Free I have finally cracked the muesli bar jackpot! I cannot tell you how many recipes I have tried, only to find the Masterchef judges in my house (i.e. my three children) give me a score of big fat ‘zero’ and the whole lot ends up in the bin. Nothing worse than…
✓ Gluten-Free ✓ Dairy-Free On a recent trip to my lovely Chiropractors Office I found this wonderful banana bread recipe. I baked it that afternoon with the boys and it was gone in a flash! This makes a great snack, an addition to lunch or even an indulgent breakfast slice. Best of all it is…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Chocolate Bean Brownies – nut free, sugar free, gluten free and DELICIOUS! This is a great recipe for the school lunch box or as an after school snack. It looks like a chocolate brownie and it tastes like a chocolate brownie, BUT it has kidney beans, dates and eggs…
✓ Wheat-Free ✓ Dairy-Free A delicious, easy bread that is wheat free, dairy free and full of protein! I found this recipe yesterday when I was having an adjustment at my lovely Chiropractors! I don’t generally eat bread, but every now and then I like the idea of having a full-bodied, dense, satisfying piece. Being…
✓ Dairy-Free The burger that rocks our house! These bean burgers are an absolute winner with my family. They are super easy to throw together so when I have run out of inspiration after a crazy night of the boy’s Teeball or soccer training, these are sure to satisfy hungry tummies. Nutritionally they tick all…
✓ Nut-Free ✓ Dairy-Free Option The most delicious mixed mushroom ragu ever! Firstly a giant thank you to John and Fran for waiting so long for this recipe – finally I have found a spare moment to write it up; next I will whip it together and take some photos. Mushrooms are so incredibly good…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This Rainbow Bean Salad is a great way to introduce legumes to kids, and it also makes a great lunch box salad! It’s colourful, high in protein and nutritionally dense; just what we like in a recipe! Ingredients (serves 6) Salad 200g green beans, washed and trimmed 1 red or…
✓ Gluten-Free ✓ Nut-Free A yummy gluten free and lactose free ice-cream Finding a special treat for the kids can prove somewhat challenging, especially if there are dietary restrictions to be considered. I found this amazingly rich salted caramel icecream which is easy to make with or without an ice-cream maker. Ghee does not contain…
✓ Gluten-Free ✓ Dairy-Free This lovely recipe and photo came from This Rawsome Vegan Life. Here is a decadent snack which I brought out at a dinner party the other night, which was loved by all. These Choc-Mint Almond Bars make a delicious healthy snack that can stay in the freezer and be enjoyed as…
✓ Gluten-Free ✓ Nut-Free This Caprese salad is delicious, very pretty and makes a great accompaniment to a summer lunch. This salad looks particularly lovely laid out on a big white platter. Try to find a cold-pressed, extra-virgin olive oil in a dark amber bottle, as these varieties contain the most antioxidants and you can…
✓ Wheat-Free ✓ Nut-Free These oat crackers are a great alternative to the typical low-fibre, high-GI cracker found at your average supermarket. They are full of oats, which are a great wholegrain source of soluble fibre, in the form of beta glucans. Soluble fibre is a type of fibre that forms gels with water. It…
✓ Gluten-Free ✓ Nut-Free The ideal slice for lunch, dinner or a picnic! This wonderful Spinach, Feta and Brown Rice Slice recipe was given to me by a beautiful friend of mine nine years ago. We still take it on pretty much every picnic we ever attend. It works brilliantly for dinner and the left…
✓ Gluten-Free ✓ Dairy-Free I am always looking for the perfect snack for my kids, something easy to pop into a container that is delicious and nutritious. One of my lovely patients gave me this recipe, and I have to confess we ate the first lot so fast I had to make a second batch…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This Kidney Bean and Sweet Potato Dish is a wonderful meal for a cold winter’s night. Our family often has it served with the Spinach and Feta Slice, with either some steamed vegetables or a big salad. It is a great meal for people who are just beginning to…
✓ Gluten-Free ✓ Dairy-Free Option This Carrot and Zucchini Cake is delicious; it is super moist and full of healthy nutrients. I am a BIG fan of putting vegetables in as many dishes as possible. I have made it numerous times with gluten free flour (Orgran gluten free flour) and it turns out beautifully, but…
✓ Gluten-Free ✓ Nut-Free This Magic Kidney Bean Cake is gluten free, nut-free, protein-rich and full of flavour! I use this cake for every birthday party and have been known to cut it into bizarre shapes depending on whether – after months of searching through the amazing pictures from the ‘Birthday Book of Cakes’ –…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This Lentil Soup is a classic winter meal for my family, as it is easy to prepare, nutritious, and enjoyed by the whole family. When making vegetarian soups, it is especially important to include a protein source, such as some beans or lentils. My favourite additions to soup are…