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!



Quinoa & chickpea burgers

I make these burgers whenever I have leftover quinoa, they are so easy to make and a great meatless option that still contain a lot of protein within them. I love serving them with some homemade caramelised onion, sweet potato chips and a dollop of paleo mayo!

Makes 8 large patties


  • 1 can chickpeas, drainedQBIMG_0759
  • 1 cup Flahavan oats
  • 2 teaspoons ground cumin
  • 2 teaspoon ground coriander
  • ½ teaspoon cayenne powder (optional)
  • ½ teaspoon of Himalayan salt & black pepper
  • 2 cups cooked quinoa
  • 1 large carrot grated
  • ½ large zucchini, grated
  • 1 small onion, finely sliced
  • 2 garlic cloves, crushed
  • 1 free range egg
  • 1 tablespoon Dijon mustard
  • 1 tablespoon good quality balsamic vinegar
  • Zest of 1 lemon and juice of ½ lemon
  • A handful of parsley, chopped
  • ¼ cup coconut flour
  • Olive oil to cook


  • Prepare all your ingredients before you begin.
  • In a food processor add the drained can of chickpeas with the ground cumin, coriander, cayenne pepper, salt, black pepper and oats and blitz until it is a smooth paste.
  • In a large mixing bowl, place the 2 cups of cooked quinoa, lemon zest and juice, carrots, zucchini, onion, garlic, mustard, balsamic vinegar, egg, parsley and coconut flour. Give it a big stir and then add in the chickpea mixture from the blender.
  • Make sure all the ingredients are well combined.
  • Divide the mixture into 8 equal portions and shape each portion into a patty.
  • Place the patties on a piece of baking paper, cover and allow to sit in the fridge for an hour before cooking. Chilling the patties will help them hold together during the cooking process.
  • Once refrigerated, remove from the fridge and place the patties in a hot saucepan with some good quality olive oil. Allow to cook on a medium to low heat for about 4 minutes each side!
  • Serve on a bed of rocket with your favourite chutney and mayo!

Bali’s fitness scene

Bali’s fitness scene has certainly sky rocketed over the last few years making it an even more appealing holiday destination for some. I know it is not for everyone but I certainly love keeping fit on holiday as I think it is a great way to try new things and get out of my routine.

Outlined below are my top picks on where to keep fit in Bali, from yoga to crossfit to surfing.



Where: Desa Seni in Berawa

This eco-friendly, boutique resort has the most amazing vibe to it as soon as you walk through their doors. It truly is a slice of heaven and a nice, peaceful change to the hustle and bustle of the streets of Bali. At Desa Seni there is something for everyone and at all levels. They offer a wide range of classes including yin yoga, power yoga, kundalini, Hatha yoga, Vinyasa, meditation and more. The yoga classes are held in the most beautiful setting, an open air yoga studio over-looking their lush tropical gardens. The yoga teachers are welcoming and inspiring – all egos are left at the door!



Where: Wanderlust in Canggu

Don’t be scared or intimidated by the word ‘crossfit’ as this place is easy going and welcoming. I’d go as far as saying that the best thing about this place is the community spirit. Wanderlust offers crossfit, metcon, olympic lifting and movement classes as well as an open gym – where you can use their amazing facilities and equipment without signing up to a class. Each workout can also be scaled up or down, meaning they are suitable for all ages and physical conditions.

The owner David along with the other coaches are super friendly, professional and motivating. From locals to expats and international travellers Wanderlust is the perfect place to go and meet other people from all over the world.  One thing is for sure, you will be dripping in sweat in a matter of minutes – don’t expect air-con here!



Where: Sunset Pilates – 2 locations (Legian and Berawa)

Sunset Pilates have two gorgeous locations, Legian and Berawa. They have been in Bali for over 10 years and there is a reason for it – they are the best Pilates studio in Bali with a phenomenal reputation! The Pilates classes in Berawa are held in a beautiful Joglo style building with lots of natural light, cool air conditioning and with gorgeous teachers.

The facilities here are wonderful – The studio is spotless and the equipment is of the best quality. The whole experience here is fabulous. Their studio in Berawa is an absolute must visit if you love Pilates, it actually has just started offering roof top yoga too – so why not try both and once you are done you can head to their raw juice bar.  They also have a kiddies playground and great restaurant.


Fitness Classes –

Motion fitness in Seminyak

If you want an array of fitness classes, then motion fitness is the place to go. They offer a full range of classes from high intensity interval training (fit flow & hyper shape classes) to dynamic Pilates, TRX and even yoga classes. From their expert teachers and well run classes they really know how to make working out fun! Don’t miss out on their Canggu café (Café Avocado) where they serve the most delicious, wholesome food so be sure to save some time to get that post workout meal in.


A health and fitness retreat

Where: The Retreat Lembongan in Nusa Lembongan

A full week of health and fitness in a fabulous tropical island setting! This amazing retreat has got you covered if you want to enjoy 7 days of fitness, food & relaxation all planned out for you. It will be held on Bali’s neighbouring island, the breath-taking Nusa Lembongan – just 30 minutes by fast boat from Bali mainland.  The retreat offers a range of activities throughout the week from stand-up paddle boarding, yoga, hiking, snorkelling, surfing, beach workouts, massages, meditation, wellness workshops and more – The Retreat Lembongan has something for everyone and the location is stunning! (www.theretreatlembongan.com)


Surfing and Diving

Surfing – Because you’re in Bali! Warm water, great weather and playful waves, it would be rude not to give surfing a go on your visit to Bali. You can’t go wrong either, there are an abundance of surfing spots scattered across the island along with countless surf schools. Surfing is so much fun and surprisingly, it is a really tough workout too! There is nothing quite like that feeling of standing up for the first time and riding the waves. You can’t go to Bali and not give it a go!

Diving – Pristine waters, tropical fish, fabulous coral reef, manta rays and the amazing Mola Molas (sunfish).  It’s not for nothing that Indonesia was voted second year in a row the top diving spot in the world (Dive Magazine 2017 Travel Awards).  Maybe diving doesn’t quite fall under the category of fitness but if you are a diver you couldn’t possibly come to Bali and not dive – and if you are not a diver, this is your perfect opportunity to give it a go!

Gyms –  

If you are after a traditional gym and health club then be sure to check out the following places – Finns Recreational Gym, Soham Wellness Centre, Daily Gym and Hammerhead Gym! If you go to Daily Gym in Seminyak – be sure to speak to Anthony for one of the best boxing sessions in Bali!

Staying fit on holiday certainly isn’t for everyone, but for some people keeping up the exercise regime is a nice balance between sampling the local cuisine, quaffing delicious cocktails and lying by the pool all day.



The benefits of meal preparation – Part 1

My top tip to clients, friends and family when it comes to eating healthy, losing weight and fuelling your body is to plan ahead and cook your meals – always be prepared! I don’t mean a bit of chicken with some boiled broccoli in a Tupperware either – meal prep doesn’t have to be tasteless and boring! It will take a little work and getting used to but the benefits are most certainly worth it.

There are so many benefits to preparing your meals in advance. I have outlined a few of these for you below –

  1. Nutrition – You can’t out-train a bad diet, knowing exactly what you put in your mouth is far more important than what you do in the gym. Preparing your own meals means you can nourish your body with lots of healthy ingredients with no hidden nasties which will fuel your body the right way for your daily activities.
  2. Portion control – Going to the supermarket on an empty stomach at lunch time is never a good idea as we tend to reach for far more food than what we actually need. By preparing your meals in advance, you can’t over eat. Meal prepping once a week allows you to divide up your meals and snacks evenly allowing you to curb over-eating because once the container is empty, you just stop eating.
  3. Penny saver – It may seem like you are spending a lot of money in one big food shop on the weekend however I can guarantee you will spend less money in one big shop rather than grabbing something on the go every day. We have all been guilty of going into a supermarket for a couple of things and coming out with a bag full of goodies which we don’t need. By doing one big shop and avoiding the supermarket during your lunch break, you will avoid being tempted by ‘cheap snacks’.
  4. Avoid unhealthy choices – Having a mid-morning or afternoon snack planned in advance will save you from that 4pm afternoon slump where you could potentially reach out for some chocolate, cookies or even cake so make sure you have snacks ready for when you need a quick pick me up!
  5. Less stress & more time – Preparing food in bulk on a Sunday for the week ahead means you have one less thing to have to think about during the week. Meal prep does take a bit of time but preparing your meals in bulk will take less time than prepping, cooking and cleaning each day.

So, stay on track with your goals by planning ahead and preparing your meals as you can see from the above it is not only a great investment into your health but also your bank account!

Stay tuned as next week, I will be releasing Part 2 of this article on some top tips on how to get started along with some of my favourite snack and meal suggestions!




Cashews – Ingredient of the week

Cashew nuts have to be up there amongst my favourite nuts. I find they are creamy and flavoursome as well as being extremely versatile and easy to find. Not only are they delicious but they pack a punch nutrition wise too!

With an array of health benefits, there really is no reason why you shouldn’t include these delicious flavoured nuts into your diet. Cashews are packed full of vitamins and minerals such as copper, magnesium, phosphorus, manganese and vitamins such as vitamins B, K and E.

I have outlined below my top reasons why you should include cashew nuts into your daily diet –

  1. Improve heart health – Cashews are packed full of heart healthy monounsaturated fatty acids which help lower your harmful cholesterol (LDL) whilst increasing your good cholesterol (HDL) in your blood stream which in-turn helps to reduce the risk of cardiovascular disease.
  2. Healthy hair and skin– Cashews provide you with an abundant of minerals, these minerals are necessary for our bodies to maintain optimum health. Cashews main mineral is copper which helps in the production of skin (collagen) and hair, it has also been proven to improve hair colour and texture. Time to get some cashew oil and start applying!
  3. Weight loss – Due to the fat and protein content in cashews, they can help you feel satisfied and fuller for longer. They are a great snack on the run however they should always be eaten raw and unsalted so they are beneficial for weight loss.
  4. Dietary fiber – Cashews are a good source of dietary fibers which help you digest your food better. Cashews are packed full of oleic and palmitic acid which are essential for our diet as our bodies are unable to produce them.
  5. Brain function – Cashews contain vitamins K & E which are fat soluble vitamins. The brain is made up of mostly fat and it relies on a steady supply of healthy fats to support healthy ageing, mood regulation and of course cognitive function (memory, attention, language and knowledge through attainment of information)

Many people avoid eating cashews due to their fat content however cashews actually contain less fat than most other nuts, and what they do contain are mainly unsaturated fats as mentioned above. The key to eating any nuts are to eat them in moderation! My favourite ways to incorporate the cashew nut into my diet are –

  • Handful of raw cashews or included in a trail nut mix
  • Cashew nut butter – look up recipes for a delicious roasted cashew & vanilla nut butter
  • Cashew oil – applied to hair and skin
  • Roasted and tossed through salads, stir fries and curries
  • Nut milk – soaked for a minimum of 4 hours and blended with filtered water.

Let me know how you get on with including this little health bomb into your diet!


‘Gut’ Feelings

Gut health & my favourite probiotic rich foods

‘The moment you put something in your mouth, there is an impact on your health, positive or negative. When something goes wrong with the digestive system, the whole body can be affected.’ – Dr. Mosaraf Ali

Our digestive system is the direct link between the outside world and the inside of our bodies. Inflammation, constipation, bloating, IBS, reflux, colon cancer are just a few issues that many people suffer from on a day to day basis. We are all responsible as humans for the changes that have reduced the level of health in our society.

There are many things we can do to help prevent and reduce all of the above issues. Our internal gut bacteria play a huge role in our health but they are given little respect with the amount of toxins we put into our body every single day. Bacteria are essential for life, however we need greater amounts of good bacteria than bad bacteria to protect us and prevent us from getting an array of illnesses.

Today I want to focus on certain foods, probiotic rich foods which contain a large amount of good bacteria which we can consume to help support our gut and digestion system. Probiotics are found naturally in certain foods or can also be easily supplemented. Probiotics contain live, beneficial micro-organism which provide your digestive tract with the beneficial bacteria it needs to support your whole system. These beneficial bacteria are essential for optimum health as mentioned above.

Don’t let an unhealthy gut prevent you from reaching your goals. Try adding these probiotic rich foods into your diet to help restore balance to your intestinal tract:

  • Kefir – My favourite and top of the list, kefir is a fermented, enzyme rich drink that contains lots of probiotics, micro and macro nutrients, essential vitamins and minerals like proteins. It is an acquired taste as it can taste rather bitter but the health benefits are certainly worth it!
  • Kombucha – A fizzy fermented tea at times compared to drinking carbonated vinegar is made by adding a colony of bacteria and yeast to brewed tea which is sweetened by sugar. Kombucha can be found in many health food stores and comes in an array of flavours.
  • Sauerkraut- Sauerkraut can easily be made by combining cabbage and salt which helps to ferment the cabbage. The fermentation process increases the number of microorganisms dramatically to produce lactic acid which helps to ward off bad bacteria. The lactic acid also helps beneficial bacteria reproduce to keep our gut happy and healthy.
  • Pickles – Just like sauerkraut, pickles are probiotic rich foods which help maintain our gut flora. Add them to your salads & curries to help reap the benefits.
  • Greek yoghurt – It can be fairly easy to incorporate Greek yoghurt into your diet if you don’t have an intolerance to dairy. Try and add a good quality plain Greek yoghurt into your diet once a day or at least a few times a week to get those good bacteria into your body. Make sure you check the ingredients list for ‘live active cultures’ and no added sugars. Yoghurt also contains a fair amount of protein in it making it the perfect afternoon snack or healthy dessert!
  • Supplement – When choosing a probiotic supplement make sure it has at least 1 billion counts of live bacteria, you should be able to easily find ones that go up to 50 billion and sometimes even 450 billion. Start with a higher dosage for a month or so and then reduce down.

Other probiotic rich foods include kimchi, miso, sourdough bread, tempeh and lassi. Make sure you are also eating foods high in prebiotics as they compliment each other and work together for overall health. Prebiotics are a form of fibre that the probiotic rich foods feed off. Some prebiotic rich foods which I would recommend include oats, garlic, artichokes, onions and wheat.

It’s time to eat your way to better health and incorporate these foods into your diet today to shift away all that bad bacteria!

Let me know which types of probiotics you like to consume and why…??

L Xx

For further information on probiotic supplements check out the link below for some very helpful information on which supplements to buy.


Avocado – Ingredient of the week

As I start to write this blog post on the health benefits of avocados, my mouth is watering and all I can think of is making a big plate of zesty, smashed avocado with the perfectly poached egg – because who doesn’t love the addition of avocado to their breakfast. So tasty, nutritious and creamy!

Believe it or not avocados are extremely versatile. I love to make all sorts of dishes with them. I like to blitz them up into a creamy salad dressing or pasta sauce, bake them in the oven or make a yummy guacamole with them when entertaining family and friends! You can finely slice them and add to salads, wraps or a homemade Mexican feast! Did you know you can even buy avocado oil too which is absolutely delicious!

So what are the health benefits of avocados?

Healthy fats –

Avocados are made up of heart healthy fats (omega 3s and mono-unsaturated fats) with roughly 20 grams of fat per fruit. Mono-unsaturated fats are easily burned by the body for energy and may help to lower bad cholesterol (LDL’s) and increase good cholesterol (HDL’s). Many important vitamins are fat soluble vitamins (Vitamins A, D, E & K) meaning we need to eat healthy fats such as avocados so that we can absorb these vitamins and nourish our bodies.

Weight loss –

Avocados also contain lots of fiber with about 27% of the recommended daily dosage in just one fruit. Fibre is a big part in weight loss and your metabolic health, it can help you remain regular and prevent any blood sugar spikes! The fat content in avocado can also make you feel satisfied and full which helps keep your hunger at bay!


Avocados contain many micronutrients (vitamins and minerals). They have more potassium than a banana which helps regulate blood pressure levels. They contain vitamin E, B Vitamins and Folic Acid which is beneficial for those trying to fall pregnant and even help during pregnancy!

Avocados are a real super food and should be included into everyone’s diet, just make sure you don’t over do them if you are trying to loose weight because although they are rich, creamy and nutritious they are also quite high in calories.

What are your favourite ways of including this humble fruit into your diet? Let me know in the comments below.

L Xx



Immune boosting soup

Its that time of year where everyone seems to be getting the sniffles, myself included. I woke up feeling a bit under the weather so decided I would come up with an immune boosting soup full of immune boosting ingredients to help nourish and support my system.

This soup is a multi-vitamin, multi-mineral hit of vegetables with heart healthy fats. Lots of deep leafy greens, broccoli, chilli, lemon, ginger and garlic paired with a good source of fat – coconut oil and desiccated coconut which will help your body absorb all the fat soluble vitamins (vitamins A,D,E & K). It also contains a litre of chicken bone broth which helps support your immune system by boosting antioxidant activity in the body. Bone broth is full of glycine which is not only great for digestion but it also helps in detoxification! (Head over to my ‘The Bone Broth Wonders” blog post for more on the health benefits of bone broth)

Tips- make sure you get a really good bone broth for this, none of the stock cube business. I like to either make my own or buy True Foods (UK only) chicken stock from Ocado or Wholefoods as it is packed full of flavor and doesn’t contain any nasty’s! Watch out for sugar, vegetable oils and any ingredients you can pronounce.

Spinach, leak and broccoli soup 

Ingredients –

  • 1 medium sized head of broccoli
  • 1 teaspoon coconut oil
  • 2 leeks, chopped
  • 2 Garlic cloves, minced
  • ½ red chilli, chopped
  • Thumb sized bit of ginger
  • 150grams or half a bag of spinach
  • Zest and juice of half a lemon
  • 600ml good quality  chicken/beef stock
  • 1 large handful parsley
  • Can of coconut milk
  • Salt and pepper to taste
  • Broccoli sprouts to garnish

Method –

  1. Cut the broccoli into small florets and place them in a saucepan-steamer and steam through.
  2. Place the coconut oil in a wok and add the leaks. Allow to cook for a few minutes so they become soft. Next add the garlic, chili, ginger and stir through for a few more minutes.
  3. Once the broccoli is steamed add the florets into the wok along with the lemon zest, juice and spinach. Stir through allowing the spinach to wilt. Next add the parsley and stock. Bring the heat up to a low simmer and then add the desiccated coconut and mix through.
  4. Once mixed through, add the mixture into a high speed blender (you may have to do this in two batches) allow to blend for a fair few minutes until the texture becomes smooth and creamy.
  5. Place the soup mixure into a saucepan and heat through, add salt and pepper to season to your liking.
  6. Serve with some broccoli sprouts or roasted nuts for some crunch.


Let me know how you get on with this!

L Xx