Overnight Proats

I never really got into overnight oats until recently and now I am completely addicted. It is the perfect breakfast if you are always on the go and want to maintain a healthy diet. It can’t get much easier, all you do is mix all the delicious ingredients together and leave it in the fridge overnight. The finished product is so creamy and is the perfect grab and go breakfast. You can mix it up and go crazy with your toppings too!


  • 50 grams porridge oats (Flahavans works best for this)
  • 1 tablespoon chia seeds
  • 1 scoop of Vanilla protein powder (I used Vega protein)
  • 1 cup Alpro unsweetened almond milk
  • ½ cup filtered water
  • A few drops of stevia or honey/maple syrup
  • ½ teaspoon cinnamon
  • Pinch of Himalayan salt
  • Berries and toppings of your choice


  1. Sterilise your jar by pouring boiling water into it and allowing it to sit for at least 5 minutes.
  2. Mix all of the ingredients except for your toppings in the jar and stir thoroughly. Let it sit for a couple of minutes, then stir again. Place the lid on it and refrigerate overnight.
  3. When you are ready to enjoy your overnight oats, place your toppings on-top and enjoy!

You can either scoop them out into a bowl or enjoy on the go!



Sugar free stewed apples

‘Tis the season for apples at the moment and boy are they good! I’ve never been a big lover of apples but something has changed this Autumn and I can’t seem to get enough of them! It really shows that eating seasonally helps you to enjoy fresh fruit and veg at its best!

This sugar free stewed apple recipe is my favourite, it takes a matter of minutes to make and taste delicious on top of some creamy yoghurt or a warming bowl of porridge!

You could even make these into a nice apple and rhubarb crumble, apple pie or even as an accompaniment to your Sunday pork roast! Yum!


Ingredients –

  • 6 Rajka organic apples
  • 2 teaspoons grated fresh ginger
  • 1 tablespoon cinnamon
  • Pinch of Himalayan salt
  • ¼ teaspoon vanilla bean extract
  • ½ cup of water
  • Juice and zest of half lemon

Method –

  1. Wash and core the apples by roughly cutting them into large chunks. Place the apples along with the remaining ingredients in a saucepan. Give the mixture a stir.
  2. Bring the temperature of the saucepan up to a boil and then reduce to a low simmer. Place the lid on the saucepan and allow to simmer for about 8 minutes or until the mixture is of your desired texture.
  3. Allow to cool and serve as you please!




Koh Samui – My top 5 healthy cafés

Koh Samui was our first stop on our honeymoon! The island was a lot larger than what I was expecting and the perfect place to wind down in. It was a slice of paradise with crystal clear waters, white beaches and plenty of fresh coconuts. I do however think Koh Samui is for the less adventurous traveller compared to its neighbouring islands of Koh Tao (my fave) and Koh Phangnan. I almost feel like Koh Samui is a bit stuck in its way and slightly old school compared to the other islands and other parts of Asia – I will go into more detail in my next blog!

Anyways, as much as we loved diving into the local cuisine every night by eating an array of curries, soups, noodles and deep-fried dishes. I thought I would hunt down some fresh alternatives for lunch so we wouldn’t get sick of Thai food and to create some sort of balance in our diet.

If you are going to Koh Samui, go check out some of the below cafes!

Green Light Café

A beautiful little restaurant in the heart of Fishermans Village. I thoroughly enjoyed lunch here on more than one occasion. The menu is packed full of delicious options which are all vegan, vegetarian and paleo friendly! With so much variety there is something to suit everyone! I tried the pad thai bowl, spicy chicken bowl, sweet potato fries (which are baked), grilled salmon salad and washed it down with a kombucha or ‘bio fiz’ every time! You can also build your own Buddha bowl which is a great touch however their combination of salads were always so good, I never got round to it. Another benefit is that all of their chicken is free range and hormone free, their produce is all natural with no MSG and there are no preservatives in site!

Eating lots of local delicacies like fried rice, curries, fried food by night, I rather enjoyed the balance of having a nutritious meal which was packed full of flavour and made with love at lunch time.  I left feeling nourished and satisfied each time! A must if you are traveling to Koh Samui.

Art Café by June

Art Café by June is a little café just out of Fishermans village. It is not on the beach, it isn’t fancy, in fact it is located on the main road however it is absolutely brilliant. Simple, guilt free tasty food! Art Cafe caters for everyone with a variety of food options and an extensive menu. It has a real local feel about it, very rustic and welcoming! The staff are friendly and the food is delicious and cheap too!

Eating healthy really doesn’t have to be hard and it really doesn’t have to be boring however when you are on Koh Samui there isn’t much in the way of healthy food so finding this superb café was like winning the lottery. We ate here on several occasions (obviously) – and enjoyed the following dishes; rice paper rolls, salmon and avocado rolls, hummus dip and homemade fresh bread, the tofu scramble wrap, the chicken and veg brown fried rice…. Art café is unassuming, the food is wholesome and the staff are friendly… Another must go to if you like to nourish your body from the inside out!


Sweet Sister Café

I unfortunately only managed to visit Sweet Sisters Café once on my trip due to it being on the South part of the Island. We stopped off here on our road trip after visiting the waterfalls. We enjoyed a Bio Fizz each, fresh vegetarian spring rolls and the Thai chicken wrap which was to die for. The menu was large featuring lots of healthy Thai & Burmese dishes as well as healthy takes on the western classics, raw desserts, free from treats and an amazing drink menu!

Sweet sisters café also has the additional bonus of a health food shop attached to it, which has shelves galore packed full of super foods, supplements, snacks, natural beauty products and more! I bought a sachet of Thai Green Chicken Curry paste to take home with me so I can re-create my favourite dish with the authentic spices when the holiday blues sink in! I really loved this café as it had a lovely charm about it, I only wished it was closer to where I was staying so I could have visited it on more than one occasion….

Fishermans House Café/ Coffee Lab

Fishermans House Café is a quaint little place in Fishermans Village which is also a coffee lab.  I have never seen a coffee menu quite like it, you name it they have it! Nitro coffee, hot and cold drip, espresso, cold brew along with all sorts of alcoholic coffee beverages I have never seen before! They also serve a wide variety of teas including my favourite Matcha lattes served with coconut milk. As you can tell by the picture, the presentation and effort they put into serving their specialities was perfect! We had an amazing buffet breakfast at the resort we were staying at so we didn’t get to eat at Fishermans House Café however as I was sipping away on my coffee the food coming out the kitchen looked absolutely delicious, clearly a very popular breakfast spot on the island too!

It’s your nature shop – Health food shop

Minding my own business on the back of the scooter, I spotted this sign and ordered Mr T to turn around immediately so I could have a little gander through this health food shop. I love traveling to different countries and going to local health food shops to see what they have on offer – I find Asia has some amazing ingredients I have never even heard of. If you are looking for supplements, detox remedies, healthy juices, kombuchas and all sorts of elixirs this is the place to go. I only purchased a coco-biotic juice which was packed full of delicious enzymes, probiotics and utter goodness!

Top 5 vegan based protein sources

I used to think a meal with no meat was an incomplete meal. I am sure I am not the only one who has thought or thinks this. I am by no means a vegetarian but as I get older I think it is important to have a few plant based meals a week. Eating this way has also introduced me to an array of foods I wouldn’t usually eat as well as the joys of exploring new recipes. When I plan a plant based meal I like to make sure that I have a good source of protein in it to keep me full and to ensure I am satisfied!

Outlined below are my favourite healthy alternatives to animal sources of protein –

  1. Lentils : Lentils are a type of legume that are packed full of protein and other nutrients making them wonderful for vegans and vegetarians. Not only are they high in protein but they also contain a large amount of fibre, iron, folate and potassium whilst being low in fat. There are many different varieties of lentils on the market which are cheap, versatile and readily available. The iron content in lentils is also very beneficial for vegetarians and vegans as it is quite common for non meat-eaters to have low iron levels. Lentils contain a whopping 17grams of protein per cup!
  2. Quinoa : Often called a ‘superfood’ quinoa is in fact a seed not a grain which originates from South America. Quinoa pronounced Keen-Wa is a complete source of protein containing all the essential amino acids as well as various vitamins, minerals and dietary fibre whilst being gluten free. Quinoa can be prepared much like rice and can be used in a variety of ways. I like to make quinoa salads, quinoa porridge and also find it quite useful in baking as well a substitute to rice and even pasta! Quinoa contains 11grams of protein per cup!
  3. Nuts and seeds – Adding nuts and seeds to anyone’s diet is going to be highly beneficial, they are all considered superfoods in my eyes. Each and every one of them has a different nutrient profile however they are all extremely nutrient dense meaning you only need a small amount to reap the benefits. The following are all extremely high in protein: pumpkin seeds, hemp seeds, chia seeds, peanuts, almonds, pistachios, flax seeds and sesame seeds – they are my top picks when it comes to protein content however cashews, walnuts and hazelnuts are also great additions to your diet.
  4. Tempe – I love tempeh however I only ever tend to eat it when I am back home in Bali as it originates from Indonesia. Tempeh and tofu are great sources of protein for vegetarians. They are both made from soybeans however in two very different ways. Tempe is made from fermenting the soy beans, the fermentation process of tempe adds an additional health benefit to eating them. The fermentation process increases the amount of vitamins such as riboflavin, vitamin B6, nicotinic acid (niacin), and pantothenic acid . Tempeh has an outstanding 20grams of protein per cup.
  5. Edamame – Beans in general are high in protein however edamame beans have a higher protein content than others. Edamame beans are a complete protein, providing all 9 essential amino acids. They are also high in vitamin C, fibre and calcium. Edamame beans contain 20 grams of protein per cup!

Try experimenting with eating plant based meals and including the above ingredients into your diet – even if it is only for one meal a week! I really hope this article has helped you realise that you don’t need to eat a meat source to get protein into your diet.


Chicken Leek and Mushroom Pie

This is my take on a classic chicken and leak pie – A comforting and super simple dish to make during the winter months! The addition of the sweet potatoes makes this dish a much healthier version with lots of dietary fibre, vitamin A and vitamin C.

This scrumptious pie is guaranteed to be a family favourite. Give it a go and let me know how you get on!


Serves 2

  • chicken-pie2400 grams chicken thighs
  • Olive oil
  • 2 garlic cloves, minced
  • 1 large leek, cleaned & chopped
  • 150 grams brown mushrooms (I used portobellini)
  • 1 lemon, zest and juice of half of it
  • 2 tablespoons buckwheat flour (any wholegrain flour will do)
  • 50ml water, stock or milk
  • 3 tablespoons crème fraiche
  • 1 tablespoon Dijon mustard
  • 600 grams sweet potato, peeled
  • Chicken Stock for the potato mash
  • Salt and pepper


  • Firstly preheat the oven to 180 degrees
  • Peel and chop the sweet potatoes, place on an oven tray and dry roast for 30 minutes or until roasted. If you prefer to steam your potatoes for your mash, then you can do that too however I wouldn’t recommend boiling them.
  • Remove the skin from the chicken thighs and cut into 2cm chunks, place them in a non-stick pan to brown along with the prepared chopped leek and salt. Cook the chicken and leek for 5 minutes or until the leeks have softened. Don’t allow the leeks to brown as they will become bitter.
  • Next place the minced garlic, chopped mushrooms, lemon, juice & zest into the pan and cook for a couple of minutes.
  • Add the buckwheat flour and stir constantly for 2 minutes, this will allow the mixture to thicken up and give it a creamy texture.
  • Add the 50ml of liquid of your choice, along with the crème fraiche and mustard. Stir through and take off the heat.
  • Spoon the tasty, thick mixture into an oven baked dish and spread evenly.
  • Next remove your sweet potato from the oven and place in a bowl ready to mash. I like to add a bit of chicken stock to help loosen up the potatoes for the mash however you can use water or even butter. Mash the sweet potato with some salt and pepper until you have a smooth consistency.
  • Place the sweet potato mash on-top of the chicken and leek mixture.
  • Bake for a further 10 minutes in the preheated oven to ensure the chicken is cooked through.
  • I then like to place my pie under the grill for 5 minutes to give it a crispy, crunchy topping!

Happy eating!

Blueberries – Ingredient of the week!

Blueberries are one of my favourite fruits to eat, they are also one of the most nutrient dense berries! They are little pockets of sweetness that burst in your mouth and taste like heaven which is a very good thing as the are often labeled a ‘superfood.’

They are the perfect snack on the go or addition to your breakfast porridge, yoghurt or smoothie! Low in calorie, high in nutrients and fibre, what’s not to love? There are so many great reasons to enjoy blueberries. I have outlined my top 3 benefits of including these in your diet below –

  1. Combat ageing: Blueberries are packed full of antioxidants which help neutralise damage done by toxins and free radicals. Consuming blueberries regularly can help support your collagen production keeping skin hydrated and firm – um yes please!!
  1. Great source of Vitamin C – Blueberries contain an array of vitamins and minerals however they are mostly common for their Vitamin C content. Vitamin C is vital for a healthy immune system to prevent any infections, to help build and repair cartilage, bones and teeth as well as healing wounds and forming scar tissue!
  1. Reduce muscle damage – If you are exercising regularly and have muscle soreness or fatigue, blueberries may help to reduce the damage that occurs at the molecular level to help minimize soreness. Consume a handful of blueberries post workout or better yet include them in your smoothie!

So next time you are in the supermarket, grab some blueberries to snack on the way home or even buy a large bag of frozen blueberries to keep in your freezer – whatever you do, do not leave the produce aisle without berries in your shopping trolley. Head over to my recipes and make my vanilla, blueberry protein slice!

Let me know how you incorporate blueberries into your diet?!

L Xx


Golden roasted chickpeas

Warning – these are addictive! The perfect little snack on the go, they are crunchy, salty and oh so moreish. I love making healthy snacks to have stored in my pantry or to keep in my handbag to prevent me from buying any naughty snacks when out and about!

These little gems are so easy and simple to make. Chickpeas are a great source of vitamins and minerals, and have been shown to help lower cholesterol. They are a great source of insoluble and soluble fibre as well as manganese and iron which help energy production.

Ingredients –

  • 1x 400gram can of chickpeas – drained and rinsed
  • 1 tablespoon of olive oil
  • 2 teaspoon of cumin
  • 1 teaspoon of salt or to your taste.
  • Sprinkle of chilli flakes and cracked pepper


  • Preheat oven to 230degrees
  • Drain and rinse the can of chickpeas
  • Thoroughly pat down the chickpeas so that they are fully dry. If you have time you could leave them to dry on the kitchen counter for a few hours to ensure they go really crispy when in the oven!
  • Next place the chickpeas and the remaining of the ingredients in a bowl and stir through so that the chickpeas are coated.
  • Taste the chickpeas to see if the seasoning is ok, you may need to add extra cumin/chilli flakes etc.
  • Place the mixture on a lined baking tray and place in the oven for 30-40 minutes.

Note – Make sure you really pat these dry and then coat them with lots of olive oil to ensure they get really crispy!

Let me know how you go!

L  xx