I have an amazing treat for you. It’s no secret that I’m a fan of desserts and I’m especially fond of them if they are full of goodness. This berry cheesecake semifreddo(ish) dessert is just that. A higher protein treat full of nourishing berries and a base made of oats and seeds. It’s technically healthy enough for breakfast because if we think about it, it’s actually just berries, yogurt and granola. ? In case you aren’t familiar with semifreddo, it’s basically melting ice cream. Semifreddo = half frozen. Here is how to make it:     Ingredients for 4 generous portions For the oat ..read more

Then you’ll enjoy these cooling ice lollies of goodness. Reality: ice lollies are the easiest thing to make and can be useful in helping you get to that 10-a-day veg & fruit target. These pina colada(ish) ice lollies were made on a particularly warm day at the Ibiza retreat. In lieu of being in Ibiza, they are a nice cooling treat for warm British days too. As a bonus, they are full of nutrients. Here is how to make them: Ingredients to make approximately 8-10 ice lollies 1 ripe pineapple, the riper the better 4 kale leaves, stems included 1 lime, juice only Option: 1/2 a tin of coconut m ..read more

The skin is super good at showing us when we are low on nutrients or have just experienced a lovely (irony) bout of stress. Like many other organs of the body, the skin needs a lot of nutrients to remain in tip-top condition. Here are some of the nutrients that are especially important: Vitamin C & Zinc - these both help to repair the skin and assist in growing new healthy skin cells Vitamin A - this one helps to protect the skin and also plays a role in skin repair Healthy fats - yes, the skin needs fats, fats keep the moisture in and play a protective role Protein - this forms the main ..read more

Variations of this silky chocolate tart frequently make the yoga & nutrition retreat menu because it’s obscenely delicious. Think a crunchy base with salty pretzel and nutty peanut butter and a silky chocolate topping that melts in your mouth. To make it even better, it’s a total doddle to create. No baking, or baking ability, is required. Prep it ahead of time and you’ll have an impressive plant-based dessert to wow dinner party guests (or eat by yourself, I won’t judge). Serves: 8 Approximate time: 10-15 minutes to make plus 30 minutes in the freezer/ fridge to set Equipment needed: a g ..read more

I was deep into researching Spanish food for the Ibiza retreat held last April when I stumbled across a recipe for mole. It turns out the Spanish conquered a bit, leaving their influence on the food culture of whole swathes of South America. I was thankful for this discovery because the Ibiza retreats are fully vegetarian and Spanish cooking is anything but. Cue hours of South American food research and the discovery of green mole. Mole, arguably one of the shining stars of Latin American cuisine, is a sauce made from a combination of onion, chilli, nuts, seeds and fruit. It has a rich, sweet ..read more

    Ingredients (enough for a Sunday roast for 2) 2 onions - leave the skin on. The skin = quercetin aka the holy grail of phytonutrients 1 stick of celery 1 carrot 280g shrooms - I used a mix of chestnut & mini portobello for a darker gravy - these are a source of l-ergothioneine which is AWESOME for us. It’s basically a super antioxidant 3x cloves of garlic, leave them unpeeled 1 sprig of rosemary 2-3 sprigs of thyme 100ml red wine - once the alcohol is cooked out, resveratrol is left behind. Resveratrol is anti-aging. Yup! 2 heaped tablespoons of flour Sea salt & black p ..read more

Muhammara is a Middle Eastern dip made with breadcrumbs, walnuts, charred peppers and pomegranate molasses. It is an utterly delicious combination of sweet and sour flavours with a hint of smokeyness from the peppers. If you are a regular here or follow me on social, you’ll know my love of adding flavour bases to salads. Muhammara is one that I keep going back to. Here I added crunchy lettuce leaves, chicken, parsley and toasted seeds to that base to create a wholesome salad that is packed with flavour. Feel free to swap the chicken for eggs, chickpeas or halloumi. The same thing works with ot ..read more

There are few things better than properly made gravy on a Sunday dinner. This post is entirely dedicated to the goodness of gravy. First things first, it’s an actual superfood. Yes, I am a nutritionist, and yes, I am declaring gravy a superfood. Superfood = “a nutrient-rich food considered to be especially beneficial for health and well-being” Freshly made gravy is exceptionally full of nutrients. I’m not referring to the boil a kettle and pour some water over the granules kind here, I’m talking about making gravy from scratch. Don’t worry, the recipe for the meat version is featured here an ..read more

Let’s chat about plant-proteins. Most aren’t complete proteins, so even if you eat a sufficient amount of plant protein, sometimes it can still fall short of the mark. Let me explain: Proteins are made of amino acids. We have to eat 9 specific amino acids to be able to make protein that our bodies can do something with. Protein sources of animal origin contain all of these 9 essential amino acids. This means they are a “complete protein”. Plant-based sources of protein often miss 1 or 2 of the amino acids. When these amino acids are missing, it doesn’t mean the protein was useless, it just me ..read more

I’ve recently made it my aim to try and come up with quick flavour combinations that require little equipment. Here is one that is a total winner: Rice noodles are dressed with a coconut, lime, ginger and chive dressing. Tempeh is coated in a combination of miso and sweet sesame. The bowl is then topped with some “match-sticked” veggies and a handful of herbs. It’s a 10-15-minute dish. Swift and full of flavour. Tempeh, for those of you that are unfamiliar, is the better cousin of tofu. Soya beans are fermented then pressed together. The resulting product is similar to firm tofu but with more ..read more