Garlic and Thyme mushrooms

I have fallen head over heels for mushrooms lately, oh my they are so yummy especially when they are whipped up with some garlic and thyme! Mmmm Mmm!

Mushrooms are high in antioxidants, selenium and vitamin D and B.

This is such an easy recipe which takes a matter of minutes to make. I have served this as a side dish to dinner or even on-top of some smashed avocado on toast for breakfast – the dream.



  • 300 grams mushrooms (I used portobeliini)
  • 1 clove of garlic
  • 1 tablespoon olive oil
  • ½ tablespoon tamari
  • 2 tablespoons coconut milk
  • 6 sprigs thyme leaves
  • Cracked pepper


  • Wash the mushrooms and slice them.
  • Heat up the olive oil in a sauce pan over a medium heat, add in the garlic and mushrooms and cook for a few minutes.
  • Next place in the coconut milk, tamari, thyme leaves and cracked pepper.
  • Allow to cook for a further few minutes until the liquid has slightly evaporated.
  • Serve with some additional fresh thyme and season with salt and pepper if it needs it.



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!

Japanese inspired miso dressing

If you want to serve a dish with that ‘wow’ factor than this is the dressing you need! It will make anything taste delicious and will leave you wanting more. The best thing about this recipe is you really can’t stuff it up!

Drizzle this sauce onto any Asian inspired stir-fried dishes, salads, chicken and fish to really enhance the flavours or even over a classic San Choy Bau recipe – yum!


  • 4 tablespoon white miso paste (Clearspring)
  • 2 tablespoons tahini
  • 3 tablespoons sesame oil
  • Thumb size knob of ginger, grated
  • 1 tablespoon tamari
  • 1 tablespoon good quality balsamic vinegar
  • 4 tablespoons warm water (you may need more)
  • Few drops of liquid stevia or honey
  • Zest and juice of a lime
  • 1 tablespoon sesame seeds
  • 1 teaspoon chilli flakes


  • Combine all ingredients in a large sterilised jar and give it a good shake to make sure all the ingredients are well combined.


Satay Sauce

I like stocking the fridge each week with delicious, easy to make, healthy sauces which are guaranteed to make any meal taste ridiculously tasty! This week, I have made my very own Satay Sauce which tastes so yummy over anything.

Give it a go and let me know how you find it.


  • 70grams pure crunchy peanut butter (I like Pip & Nut)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon oat milk or any milk
  • 1 tablespoon tamari/soy sauce
  • 1/2 tablespoon grated ginger
  • 1 teaspoon chilli flakes
  • 1 spring onion, finely chopped
  • 4 tablespoons warm water
  • a few drops of liquid stevia or honey (optional)
  • salt & pepper to season


  • Combine all ingredients together, once all mixed through place the Satay sauce in a sterilised jar and keep refrigerated.





Chocolate protein brownie bliss balls

These chocolate protein brownie bliss balls (quite the tongue twister) actually turned out far better than I could have imagined – they are the bomb! Gooey, sweet, fudgy, rich and nutrient dense. These have no refined sugar in them or any added sweetener!

You can keep a batch of these in the fridge to stave off chocolate cravings!

Ingredients – Makes 12 

  • 1 cup raw almonds
  • 180 grams medjool dates, pitted
  • 1 scoop chocolate protein powder (I used Vega)
  • 1/3 cup cacao powder (naturya)
  • 1 teaspoon vanilla extract
  • A pinch of Himalayan salt
  • 1/3 cup melted coconut oil
  • Desiccated coconut for rolling in

Method –

  • Place the almonds in a blender and pulse until they are finely processed.
  • Next add all the remaining ingredients apart from the desiccated coconut and blitz until well combined. Remove from the blender and roll the mixture into small bite sized yummy balls.
  • Next roll them in the desiccated coconut and place in the fridge for an hour or so.
  • Enjoy and try to not eat them all at once!

Notes – Your medjool dates should be gooey and sweet. If you find they are a little bit hard in texture I would recommend placing them in a small bowl of boiling water for a few minutes until they soften up and become gooey.

I hope you enjoy them as much as I do!



Pumpkin Spice Hummus

When two of my favourite things become one – pumpkin and hummus! This beautiful dip is the perfect autumnal snack – it is healthy, creamy, smooth and you can have it ready in no time!

You can make this snack in advance and have it ready for when your guests arrive! If you really wanted to get into the holiday spirit you could serve it out of a pumpkin!

pumpkin spice


  • 2 cans chickpeas
  • 1 cup of leftover roast pumpkin
  • 2 tablespoon Tahini
  • 2 garlic cloves
  • Juice and zest of a lemon
  • 1 teaspoon Himalayan salt
  • 1 teaspoon cinnamon
  • ½ teaspoon cayenne pepper
  • 1 teaspoon cumin powder
  • ½ teaspoon paprika
  • 3 tablespoons olive oil
  • ½ cup water or if you have some stock/bone broth you could use this too!


  • Place all the ingredients in a food processor and pulse together. Process until smooth and at your desired consistency. You may need to add some more water/olive oil to help give the hummus a creamy texture. Taste and add any e
  • Trasnfer the hummus to a serving bowl, drizzle with a good quality of extra virgin olive oil, pumpkin seeds and some extra cumin.
  • Serve with your favourite vegetable and pita bread.




The benefits of meal preparation – Part 2

Get started with your meal preparation today!

Whilst I would not expect you to slave over the stove for hours on end on a Sunday there are many benefits to preparing your meals in advance as outlined in Part 1 of this article.

Setting aside one hour on a Sunday can really help set you up for the week. Following on from my last article, I have outlined my top tips below on how to get started today:

  1. Shop smart – First priority is a well stocked fridge! Make sure you stock your fridge and pantry with lots of tasty healthy ingredients once a week. You don’t need to spend a fortune but by doing a shop in bulk you will save a substantial amount on money and reap the benefits of any available deals. Make sure you have lots of herbs and spices to make your food taste delicious. Buy some tinned chickpeas, lentils, tomatoes and other beans or pulses which won’t go off if you don’t use them. Don’t be afraid to buy frozen fruits and vegetables as they can be just as nutritious – if not more so – than the fresh bought variety. Stock up on your choice of protein and other things such as rice, sweet potatoes and onions, garlic etc.
  2. Tupperware – Have lots of tupperware ready to go in a variety of shapes and sizes. Get some stickers from the stationers and use them to label and date any stored food. Make sure the lids are secure and wont leak on your commute to work! Try and use glass ones if you can however if you do opt for plastic try and use BPA free. BPA is an industrial chemical found in a lot of consumer goods which can seep into our foods and beverages especially if heated. Try and avoid this toxic chemical by purchasing glass or BPA free plastic containers and water bottles.  The BPA free are definitely more light weight than the glass ones so less heavy to carry around with you – but both sorts are perfect for the pantry, fridge or freezer.
  3. Eat the rainbow – Build meals around macro and micronutrients – carbohydrates, fats and proteins and choose a variety of different fruits, vegetables, seeds and nuts to make sure you are getting a broad array of vitamins and minerals into your diet. Have a well-balanced meal planned out. Make sure you are getting a good source of carbohydrates such as rice, sweet potatoes and root vegetables. Include a good source of fat to increase satiety. My favourite sources are avocado, nuts and seeds or even making a dressing with coconut oil, tahini or extra virgin olive oil to increase the flavour of the dish. Then add some protein which will also help to increase satiety as well as being vital for cellular structure – and to help rebuild muscle. Choose a lean source of protein such as chicken, turkey, eggs and seafood. If you are vegetarian, protein sources can range from lentils, chickpeas, quinoa, beans and nuts.
  4. Put some music on and get cooking – If you don’t enjoy cooking then you most likely won’t do it. So put on some music, plan what you are going to cook and get to it! Once you get into a habit of it, it will only get easier and you hopefully find that you enjoy the experience!

Below are a few points/ideas to help you along the way:

  • Homemade hummus with vegetable sticks (carrots, cucumber, celery for example)
  • Boil a bunch of eggs and keep in the fridge for when you want a snack
  • Cook a large batch of rice or quinoa – use in salads or warm up for a quick meal
  • Chop up and roast a big batch of vegetables – This prep doesn’t take long at all!
  • Fruit – bananas, apples, berries – these are all easy to eat on the run
  • Make a jar of your favourite homemade dressing and keep in the fridge for easy access
  • Make your own fruit and nut mix with fresh fruits, lots of seeds and raw nuts
  • Greek yoghurt with fresh fruit is a great snack on the run or even for brekky!
  • Make a frittata with lots of vegetables, top it with feta or goats cheese for extra flavour.
  • Microwave packets of rice/quinoa/lentils etc are now readily available from supermarkets to which you can just add some chicken and roast vegetables and then top with your prepared salad dressing and there you have a great meal free from trans-fats, sugars and all the other nasties.

Too easy – Just get stuck in and give it a go!

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



Simple food swaps for a healthier diet!

There are plenty of ways you can make food swaps in your diet to prevent bloating and gut issues, to help you consume less calories and to feed your body with nutrient dense foods. All of these little swaps can really make such a difference to your general wellbeing. Remember that these small changes can add up to make a big difference over time. Here are my top recommendations:

Cereals for oats – Try swapping your morning sugar laden cereals with oats. Oats provide a slower release of energy over time rather than a sharp peak in blood sugar levels followed by a crashing drop. Oats are naturally gluten-free, contain lots of dietary fibre, magnesium and phosphorus.

Vegetable oils for coconut oil – Try and avoid hydrogenated oils as much as possible as they are highly processed, full of trans-saturated fats and don’t contain any nutritional value! I love using coconut oil to cook with instead – it’s the perfect oil to use when cooking at high temperatures as it doesn’t spoil! Amongst many other benefits, coconut oil is a unique fat that contains medium chain triglycerides (MCT) which is a fatty acid the body uses to help produce energy!

White rice with quinoa, freekeh or even cauliflower rice! –  freekeh is an ancient grain which has a very low glycemic index, fewer calories than rice and is high in minerals. It also has twice as much fiber as quinoa and more protein too, it does however contain gluten so for those who are coeliac, best to stay clear! Quinoa on the other hand is gluten free, high in fibre and B vitamins. Quinoa is also a full protein containing all nine essential amino acids which we need to gain from our diets as our bodies can’t produce them. Cauliflower rice is so easy to make and is a low carb option I would highly recommend – simply steam your cauliflower and then blitz it in a blender to enjoy!

Potatoes with sweet potato which are rich in beta carotene. Our bodies then convert beta carotene into vitamin A which helps support our immune function, good vision, skin, hair and nails! So to help premature aging, increase hair growth and boost your immune system start getting creative with one of my favourite foods – the sweet potato!

Butter with avocado. Although I don’t consider butter a ‘bad’ food and use grass fed butter in my day to day cooking, I like to consume it in moderation and it’s great to have an alternative. Enter the glorious green avocados which are packed full of antioxidants, fiber and heart healthy fats. They are creamy in texture and taste delicious. The good fats in avocados can also help your body absorb other fat soluble vitamins and nutrients!

Meat for oily fish at least once or twice a week! Fish such as sardines, mackerel, salmon, herring are great sources of oily fish. Try and incorporate more foods high in Omega 3s to help lower blood pressure, keeps your skin hydrated and support brain health!

I could write about food swaps all day long as there are so many little changes you can incorporate. Here are an additional few to help you on your way –

  • Hamburger bun for a Portobello mushroom
  • Tomato sauce for a rich homemade version
  • White bread for rye
  • Noodles for zoodles (zucchini noodles)
  • Strawberry jam for chia seed jam (go check out my recipe)

Let me know how you get on!

L xx

Spicy pepper sauce

This fresh and tasty sauce was inspired by the North African paste – Harissa! I drizzle it on everything. It makes any dish absolutely heavenly, it’s great tossed through veg or even added to a homemade burger. As with most my recipes, it is so easy and cheap to make. It certainly tastes better than any store bought condiments and contains absolutely no nasties what so ever – quite the contrary!

Spicy pepper sauce

Ingredients –

  • 4 Large red peppers
  • 1 garlic clove
  • 60 grams long red chillies
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp smokey paprika
  • 4 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp tomato paste
  • Salt and Pepper to taste


  • Preheat oven to 200C
  • De-seed and cut the red peppers into large chunks. Place the peppers and the garlic on a roasting tray and place in the oven with the garlic clove.
  • Meanwhile cut the red chillies and de-seed them or if you prefer your sauce to be fairly spicy, leave some of the seeds in for that extra kick.
  • Place all the ingredients in a food processor or blender ready to blend.
  • Once the peppers have cooked through and have some nice charring on them, remove from the oven and allow to cool for 5 minutes.
  • Place the peppers and garlic in the blender with the other ingredients and blend until smooth.
  • Add salt to taste.
  • Sterilise a jar and place the spicy pepper sauce in the jar.
  • Allow to cool completely before refrigerating.