Category Archives: Snacks

Edamame Hummus Dip


I see lots of menopausal women in my clinic….& they often ask…is soy ok for me??? This is a simple answer of YES – as a ‘real’ FOOD, not generally a supplement. It’s all about….BALANCE (my favourite word!!)

Edamame (soybeans) are a phyto-oestrogenic food rich in isoflavones. These are compounds that have a weak oestrogenic effect & bind to oestrogen receptors in the body. Including these as part of a balanced diet may help reduce menopausal symptoms such as hot flushes & vaginal dryness, & may even protect you from breast & ovarian cancers.

Soy beans are full of B-vitamins & are particularly rich in choline – needed for brain function & also maintains the myelin sheath which protects our nerve cells. They are jam packed with amino acids….(the building blocks for protein), iron, calcium & Omega 3 EFA’s making them perfect for vegetarians. Your best choice is to buy organic soybeans when you can so you know they’re not genetically modified….& enjoying in moderation.


  • x1 tin organic chick peas
  • 1/2C shelled organic edamame beans
  • 1C baby spinach
  • Juice 1/2 lemon
  • 2Tbsp olive oil
  • x1 clove garlic
  • 2 heaped Tbsp tahini
  • 1/2tsp cumin
  • handful of parsley…& any other herbs you like!
  • pinch sea salt
  • 1/4C water
  • top with sesame seeds


  1. Place all ingredients except sesame seeds into food processor & blend till smooth.
  2. Add a little more water if necessary.
  3. Top with sesame seeds & enjoy with veggie sticks.

Recipe by Lisa Guy, naturopath.




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Another Banana Cake…GF, DF, Egg Free!!

Banana cake is a favourite in our household….there always seems to be good intentions of eating the bananas….but they do seem to go ‘black’ quicker up here??!!

So I have adapted this ‘Merry Maker Sisters’ recipe to include more fruits, no eggs & no added sugar. Enjoy……I’m sure you & your family will love this in their lunch boxes!!  😉


  • 3/4C Coconut oil
  • 3 ripe bananas
  • 3Tbsp ground Chia Seeds (I use a coffee grinder, but mortar & pestle should work)
  • 2C Almond meal
  • 2-3tsp cinnamon
  • 3/4C chopped raw nuts, plus extra to top with
  • 3/4C Blackberries/raspberries
  • 8 soaked in water, chopped dates
  • 1tsp baking powder


  1. Preheat oven to 180°C, line a 20cmx10cm loaf tin with baking paper.
  2. Soak ground chia seeds in 3Tbsp water for 5-8mins till gelatinous.
  3. In a large bowl mix almond meal, nuts, cinnamon & baking powder. Stir through until well combined dates, berries, bananas & chia seed gel.
  4. Transfer to prepared tin & sprinkle with extra nuts. Place in oven for 50mins, or until skewer comes out clean.
  5. Allow to cool before turning out of tin, slice & serve.
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Blissful Lavender Wish Balls….aaahhhh

Insomnia is something that can hit us randomly when we have busy minds…or for some it can be a nightly occurrence.


There are many causes for insomnia…from various hormonal imbalances, stress, & stimulants such as alcohol, tea coffee, chocolate, & drugs may interfere with our sleep patterns too. As may late night meals, our restless sleeping partner or….shift work.

Now I can’t claim these Wish Balls will ‘cure’ your insomnia….though I’m sure they will enhance a still & mindful mind…& help to maintain some balance.

Nuts are a protein source to help maintain blood sugar levels plus rich in calcium & magnesium to support your nervous system; the dates are rich in tryptophan & iron…& of course the lavender is a well known herb to settle a restless mind & relax the nervous system.

I WISH YOU a restful sleep…… 


  • 1/2C desiccated or shredded coconut, with extra for rolling in
  • 1C Macadamia nuts (activated if possible – or LSA if no macadamia nuts available)
  • 1C Cashews (activated if possible)
  • 3Tbsp coconut oil, melted
  • 3/4C Medjool dates (I like to soak mine first into water too)
  • Pinch salt
  • 1/tsp ground Cinnamon
  • 1 Vanilla pod, split & scraped (or pinch vanilla powder)
  • 2-3tsp dried Lavender


  1. Pop all ingredients into a food processor & blend until well combined with a nice texture.
  2. Using a teaspoon of mixture, form into little balls with damp hands. (I like ‘Lindt ball’ size)
  3. Cover the base of a bowl with extra coconut & roll the balls in the coconut to coat.
  4. Pop the Wish Balls into the fridge on a plate for 20-30mins to firm up before enjoying at night….or anytime!
  5. The can be kept in the fridge for a week or so…leftovers can be frozen in a sealed container. Makes 12-16 balls.

Why not make a double batch & freeze them!!!

From “Food to Make You Glow” – Lola Berry


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Protein Packed Choc Brownie!!

Now…I was a little hesitant when I checked out these ingredients??!

But they were a HIT my house….& he still doesn’t know about the kidney beans…..he just wants me to make more!!!

They aren’t as gooey as the traditional….but still a great treat with a cup of herbal tea…hey – even breakie??!! LOL


  • 2Tbsp chia seeds
  • 400g tin kidney beans, drained & rinsed
  • 1/2C almond meal
  • 3/4C cacoa powder
  • 1/3C maple syrup or honey
  • 1tsp vanilla paste
  • 1 Tbsp tahini or almond butter


  1. Preheat oven to 180ºC and line square baking tin with baking paper.
  2. In a small bowl, mix 1/4C warm water with chia seeds. Allow to sit for a bit to form a gel.
  3. Place chia seeds and remaining ingredients in food processor and blend until well combined.
  4. Pour into cake tine and spread evenly with knife.
  5. Bake for about 45mins or until a skewer comes out clean in the middle.
  6. Allow to cool, then cut into squares and serve.
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Do you have Endometriosis…maybe this Smoothie will Help YOU??!

Endometriosis can be a debilitating problem for many women….pain, heavy bleeding, fatigue etc. This smoothie full of protein rich ingredients, packed with magnesium, selenium, zinc, potassium, iron & antioxidants. 

  • 1-2 frozen ripe bananas
  • 1Tblsp cacoa powder (or cocoa if you have – full of magnesium, calcium, iron)
  • 1Tblsp molasses (high calcium, manganese, iron, potassium & Vit B’s)
  • 1tsp moringa powder (high protein, vitamin A, C, potassium & calcium – I have this in stock too now!!)
  • 1C nutmilk of choice (add water to thin out if needed)
  • Handful of Raspberries (high in calcium, magnesium, Vit C & B’s – great to help menstrual cramps)
  • 1Tblsp LSA (high zinc, selenium, magnesium, calcium & protein)
  • Dash of cinnamon powder (is anti-inflammatory, antioxidant, balances blood sugars, etc)

You can add a raw egg if you don’t have moringa….high in calcium, iron, zinc, Vit B’s & is a great source of protein! Or even some natural yoghurt for extra calcium, Vit D & protein.

Throw all into your blended….add some ice if you like…& whizz up!


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Strawberry Coconut Balls

Check out this recipe……might be a nice treat for your Valentine?!!

Full of vitamin C , anti-oxidants, magnesium, good fats & protein.

 Put into your mini processor 200g strawberries, 1 handful goji berries, 1C desiccated coconut, 1Tbsp cacoa,  2-3Tbsp LSA, 1Tbsp coconut oil & mix thoroughly. Roll about 1 tablespoon of mix into a ball, then roll in extra desiccated coconut to coat. Place in the fridge to set….yum!


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Carrot & Pumpkin Soup

Soup is a great thing to enjoy for lunch….or whilst doing a detox…..since it’s easy to digest, full of antioxidants & with the added spices to support your liver & inflammation – why not give this one a go?!! Soups are a great way to add veggies into your kids day?!!



  • 2 Tbsp coconut oil
  • 2-3 carrots, finely chopped
  • 1/2 pumpkin, diced
  • 1 onion, finely chopped
  • 4 garlic cloves, smashed
  • 1.2L vegetable stock
  • 1 Tbsp ginger, grated
  • 2 Tbsp Miso paste
  • 1 Tbsp turmeric, grated
  • salt & pepper to taste


  1.  Melt the oil over medium  heat, add in carrots, pumpkin, onion, & garlic. Saute for 10mins, stirring occasionally.
  2. Add the stock, ginger & turmeric, reduce the heat, cover & simmer for 30mins or in a slow cooker till veggies are tender.
  3. Puree the soup using a blender, adding in the Miso paste. Season with salt & pepper.
  4. Enjoy with a piece of crusty sourdough!


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Festive Coconut Berry Tartlets

fresh-berries-and-coconut-cream-tartsIn Oz…..Christmas tends to be a warm one. So something light & tasty, which is a no-cook no-fuss dessert has got to be a winner!!

This treat will satisfy the sweet tooth & health conscious alike – full of magnesium, calcium, zinc, good fats, anti-oxidants, & protein.    🙂



  • 1/4 C sunflower seeds
  • 1/4 C linseeds/flaxseeds
  • 1/4 C macadamia nuts
  • 1/4 C almond meal
  • 1 Tbsp chia seeds
  • 1/2 C pitted dates, soak in bit water
  • 1/2 vanilla bean, seeds scraped
  • 1/2 tsp ground cinnamon
  • 1.5-2 Tbsp coconut oil


  • x2 400ml cans coconut cream – chill the tins in fridge overnight.
  • 1 C mixed berries


  1. Chill down the mixing bowl in the fridge, which you will whip the cream in.
  2. To make the base, put all ingredients together in food processor & process until smooth. The mix should stick together when pressed – but not too wet. Add extra coconut oil if not holding together, or more almond meal if too wet.
  3. Divide the mix into four individual tart tins…..or I love using a large silicone muffin tin. Press the mixture up the sides firmly to form a tart shell. Put into the freezer to firm up the bases.
  4. Open the chilled coconut cream tins & whisk up with electric beater until soft peaks form.
  5. To serve, take the tarts cases out of freezer & remove from tins/trays. Gently spoon in the whipped coconut cream & top with berries. Delicious!!

Recipe by Luke Hines & Scott Gooding from their “Clean Living: Eat Clean All Year” recipe book.

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Looking for an alternative for ‘special date’ dessert??

Personally I love the taste of Chai…..the spices drag me in! Now I rarely do dessert – normally maybe a few times a year when friends may come around for a dinner. I think I might try this one out next?!?

Chai Creme Brulee

Ingredients(makes 4):

  • 400ml coconut cream
  • 125ml almond milk
  • 1Tbsp rice malt syrup/honey/agave (maybe a little less)
  • 1 chai tea bag
  • 1/2 cinnamon stick
  • 6 whole cloves
  • 4 cardamon pods, bruised
  • 1/2tsp vanilla extract
  • 1 tsp agar agar
  • 1/3C coconut sugar


  1. Combine coconut cream, almond milk, rice malt syrup, tea bag, spices & vanilla in medium saucepan over heat….bring to simmering heat but don’t boil.
  2. Strain off solids, reserving the liquid.
  3. Place agar agar in small bowl & ladle over coconut mixture.
  4. Stir well, then slowly pour back into saucepan – stirring well until dissolved.
  5. Pour into ramekins & refrigerate for 3-4hrs or until set.
  6. To serve, cover with coconut sugar & place under grill set to high until caramelised, or use a blow torch.
  7. Enjoy!!  🙂

Recipe from Lee Holmes – Eat Right for Your Shape.

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LOVE Yourself Tea Party…..coming to Katherine!!

I’m late, I’m late, I’m late…..for a very important date…..with MYSELF!!!


After our great success in Darwin, Dee & I would like to share this amazing night with those in Katherine. It’s an opportunity to treat yourself to a fun, insightful & reflective night with like minded people!!!

We will be looking to hold our “LOVE Yourself Tea Party” on the Friday 21st October from 6:30-9:30pm. Cost is $25 which includes organic herbal tea & nibbles.

Please contact me to secure your attendance…Kristy: 0411 378 997

LOVE to see YOU there!

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