In the ever-evolving realm of nutrition, one topic has been garnering increasing attention for its potential to revolutionise our well-being – the world of probiotics. As we journey into the details of gut health, let’s explore the wonders of probiotics, their impact on our bodies, and the array of benefits they offer. Probiotics: Nurturing the Microbiome Probiotics, often referred to as “good bacteria,” are live microorganisms that play a pivotal role in maintaining a harmonious balance within our gut. These tiny superheroes work behind the scenes to support digestion, boost immunity ..read more

Serves 1 Calories per serve: 390cals INGREDIENTS: ‘Cheese’ 35g raw cashews 35g coconut yogurt 1 tablespoon maple syrup 1/2 tablespoon fresh lemon juice 1/2 teaspoon vanilla extract Pinch of salt   Base & Toppings 20g homemade granola Fresh or frozen berries   DIRECTIONS: Place the granola in your blender and blend until it turns into small crumbles. Add the granola to the bottom of the jar and clean your blender. Add the ‘cheese’ ingredients to the blender and blend until smooth & creamy. Add the ‘cheese’ mixture to the jar and top with your preferred berries.  Enjo ..read more

Cordon Bleu Serves 6 Calories per serve 500cals Time to make 45mins Ingredients: 2/3 head cauliflower, cut into florets 40ml avocado oil Pinch salt and pepper 160g sour cream 60ml cream 4 teaspoons Dijon mustard 3 cloves garlic, minced 160g cheddar cheese, shredded 450g shredded, cooked chicken 230g champagne ham, chopped 600g mixed veg (broccoli, corn, peas, carrots etc) Directions: Preheat oven to 200C. Toss the cauliflower with the oil in a bowl, and season with salt and pepper. Arrange the cauliflower on a baking sheet with baking paper and roast for 25-30mins, until golden. Meanwhile ..read more

  For downloadable weekly recipes join our NEWS here    Lemon Herb Steak with vegetables Serves 4 Calories per serve: 500cals Time to cook: 20mins INGREDIENTS 400g steak of your choice 800g mixed vegetables of your choice 400g potatoes, halved length wise 2 teaspoons EVOO 2 teaspoons lemon juice Salt & pepper, to taste   Herb Butter (makes 10 serves at 80cals each. We will use this again for our fish recipe) 110g unsalted butter, room temperature 2 tablespoons lemon zest 1 teaspoon lemon juice 1 1/2 teaspoons mix of fresh herbs of your choice, finely chopped Salt &am ..read more

Serves: 3 (5 patties per serve) Calories per serve: 430cals INGREDIENTS 500g potatoes, peeled and cut into chunks 120g frozen peas 80ml sunflower oil 2 green chillies, chopped (optional) 1/2 onion, grated 2 cm piece fresh ginger, grated 1 teaspoon ground turmeric 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon garam masala 2 tablespoons chickpea flour 1 tablespoon lemon juice Mango chutney to serve   DIRECTIONS Place the potatoes in a pan of cold salted water, bring to a boil and cook for 15mins until tender. Drain well. Meanwhile, cook the peas in a separate pot of bo ..read more

Serves 4 Calories per serve: 450cals Time to make: 30mins INGREDIENTS Meatloaf 900g beef mince 1 brown onion, finely chopped 2 large eggs 2 garlic cloves, minced 3 tablespoons ketchup 3 tablespoons chopped fresh parsley 3/4 cup panko breadcrumbs 80ml milk of your choice 1 1/2 teaspoons salt 1 1/2 teaspoons Italian seasoning 1/4 teaspoon black pepper 1/2 teaspoon smoked paprika Glaze 3/4 cup ketchup 1 tablespoon dijon mustard 1 tablespoon honey 1 teaspoon garlic powder 1/2 teaspoon onion powder 1 teaspoon white wine vinegar 1/4 teaspoon black pepper 1/4 teaspoon salt Veggies 800g pumpkin 1 tabl ..read more

  Serves 5 Calories per serve: 414cals INGREDIENTS 160g rolled oats 130g peanut butter (or any other nut butter) 2 large ripe bananas, mashed 2 tablespoons maple syrup 30g walnuts, roughly chopped 1/2 teaspoon cinnamon 40g dark chocolate chips   DIRECTIONS Preheat the oven to 180C and line a baking pan with baking paper. Set aside. In a large bowl, mix oats, banana, peanut butter, maple syrup and walnuts until fully incorporated. Transfer the batter to the pan and spread out on an even layer. Top with chocolate chips and bake for 20-25mins until golden. Allow the bars to cool in t ..read more

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‘Simone I put on 1.3kg over the weekend How do you gain that much fat so fast?’ When you have social events, eating out etc and don’t balance your food intake out on the day, it is super easy to gain a few kilos fast, but that weight isn’t fat right away. First off, it is food sitting in your system needing to be processed, as well as fluid retention. What you do in the first 1-3 days after decides whether your body stores any unused calories as fat or converts it into energy – meaning, whether you are left with fat gain or the weight drops off again. While your system processes the food, it ..read more

Happy Christmas ladies!! If you love a holiday-feels snack just as much as I do – then you must try these! I have to admit, being German I make these year round haha but they feel extra special right now. I hope you enjoy them! xxx   Serves: 12 Cals per serve: 80 Time to make: 10mins   Ingredients:  1 1/2 cups rolled oats 1 cup medjool dates  1 tsp ginger powder 1/2 teaspoon cinnamon powder 1 tablespoon maple syrup 1/2 tablespoon water   Directions: Blend all ingredients in your blender until it forms a sticky dough. Roll the balls or roll it and cut out little ging ..read more