Follow Our Blog for Regular Tips and Advice to Keep you Healthy, Happy & Moving Well.
April 4

Chocolate Truffles

SERVES 12 | PREP TIME 10 MINUTES | COOK TIME 10 MINUTES | CHILLING TIME 20 MINUTES INGREDIENTS1 cup cream3 tbsp butter1/3 cup virgin coconut oil175 g dark chocolate (85% or higher),broken into 2 cm piecesFor the coating (optional), any of:2 tbsp cocoa2 tbsp chopped hazelnuts (or another nut you prefer)2 tbsp shredded coconut METHODPlace […]
March 3

Quinoa sushi

SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 25 MINUTES INGREDIENTSFor the quinoa:1⁄2 cup quinoa1 cup water1 tbsp vinegar1 tsp saltFor the sushi filling:1 carrot, peeled1–2 spring onions1 avocado200 g raw, smoked orcooked salmon (or a185 g can of tuna), orcooked chicken, porkor beef (optional) For the sushi dressing:1 tsp finely grated ginger1 […]
February 2

Garlic Roasted Mushrooms with Walnut Crumble

SERVES 6 | PREP TIME 15 MINUTES | COOK TIME 2 MINUTES INGREDIENTS12 medium portobello mushrooms150 g blue cheese or feta, at room temperature2 cloves garlic, finely chopped1 tsp fresh or dried rosemary or thyme, finelychopped (optional)1⁄4 cup walnuts, chopped into small pieces METHODPre-heat your oven to 180°C for fan-assisted ovens(200°C for regular bake ovens). […]
January 1

Cauliflower Risotto, Chicken,Parmesan and Smoked Bacon

SERVES 4 | PREP TIME 15 MINS | COOK TIME 10 MINS | CARB COUNT (PER SERVE) 7 G INGREDIENTSFor the lemon chicken:500g chicken breasts, cut horizontally into 2 cmthick steaks (check pack weight or ask yourbutcher)1 clove of garlic, slicedZest of 1⁄2 a lemon1 tablespoon of extra virgin olive oil1⁄2 teaspoon of saltFor the […]
December 12

Spiced Roast Pumpkin and Cashew Salad

SERVES 4 | PREP TIME 15 MINUTES | COOK TIME 20 MINUTES INGREDIENTS1⁄2 pumpkin (about 1 kg)2 tsp curry powder1⁄2 cup chopped cashews1⁄2 cup natural yoghurt2 tbsp olive oil1 tsp salt2 cups roughly chopped leafy greens (babyspinach, baby kale, etc.)Freshly ground black pepper METHODPre-heat the oven to 200°C fan (220°C regular).Line an oven tray with […]
November 11

Brain Power Salad

We're loving having more salads with these longer warmer days. This salad will also bring you extra brain power to help you make it to the end of year and holiday time 🙂 SERVES 4 | PREP TIME 20 MINUTES | COOK TIME 25 MINUTES INGREDIENTSFor the roast cauliflower:1 cauliflower1⁄2–1 red onion1 tbsp olive oil1⁄4 […]
October 10

Potato Pancakes with Cottage Cheese

Health Tip by Kirsten Rose With the change to daylight savings and hopefully better weather, many people will be feeling more motivated to get back into more regular exercise and healthier eating. But  this time of year also often brings additional commitments as the Christmas celebrations seem to start earlier and earlier. Here's a few […]
August 8

Baked Salmon with Zoodles & Quinoa

Serves 2, Prep; 10 mins plus 1 hour chill, Cook; 15 mins What you need: 2 salmon fillets (125g each) 100g quinoa, cooked 1 zucchini 1/2 tbsp. olive oil 1 garlic clove, crushed 70g sundried tomatoes, rinsed, chopped Salmon Marinade: 2 tbsp. tamari 1/2 tbsp. olive oil 1/2 tsp. paprika 1/2 tsp. hot paprika 1 […]
July 7

Leek & Pea Soup With Basil

Serves 4. Prep 5 minutes, Cook 15 minutes. WHAT YOU NEED; • 2 tsp. coconut oil• 3 1⁄4 cups (400g) leek, chopped• 4 cups (1L) water• 2 vegetable stock cubes• 3 cups (450g) garden peas• 1⁄2 cup (15g) fresh basil, chopped• 1 1⁄4 cup (150g) feta, crumbled WHAT YOU NEED TO DO; Heat the oil […]
June 6


Serves 4, Prep 5 mins, Cook 12 mins What you need; 1/4 cup (60ml) soy sauce 2 tbsp. rice wine vinegar 1 lb. (450g) lean beef mince 2 tbsp. sesame oil 1 tbsp. fresh ginger, grated 3 cloves garlic, minced 2 medium zucchinis, spiralised What you need to do; Mix the soy sauce and rice […]
April 4

Pesto Quinoa Pasta with Tuna & Almonds

Serves 4, prep 10 mins, cook 10 mins. Ingredients; 300g quinoa pasta 400g green beans 240g tuna in water, drained (2 tins) 30g roasted almonds, chopped 130g green pesto Method; Cook the quinoa pasta according to the instructions on the package. In the meantime, halve the beans and also cook for about 5 minutes, then […]
March 3

Omelette Wraps

In line with this month's recipe, I want to give an important mention to optimising our protein intake. Much of our body is made of proteins, especially bones and muscles so when we're recovering from an injury I think this is one of the key nutrition changes we can make. The majority of people eat […]
February 2

Tropical Granola

Makes: 7 cups Prep: 20 mins Cook: 2 hrs What you need; 1 cup (165g) pineapple,cubed 5 Medjool dates, pitted androughly chopped Orange, 2 tbsp. juice 1 tbsp. vanilla extract 1 tsp. ground cinnamon ¼ cup (60ml) coconut oil,melted 3 cups (400g) almonds,roughly chopped 1 cup (150g) cashew nuts,roughly chopped 3 cups (90g) unsweetenedcoconut flakes […]
January 1


The new year often brings optimism and motivation to do things differently. Many of us are keen to set big goals and kickstart our health. I have 2 favourite quotes that I always find useful at this time of year. The first is by James Clear, author of Atomic Habits (which is an excellent read […]
December 12

Low Carb Pavlova

A Healthy festive option for Christmas Pav is back on the menu thanks to this quick and simple, fail-proof low-carb recipe. Decorate your low-carb pavlova with whipped cream (sweetened with your choice of LCHF sweetener if you like), seasonal berries and fresh mint. Or if you’re feeling creative, bake and decorate mini individual pavlovas so […]
October 10


Physiotherapist and Health Coach Kirsten Rose gives us one of her favourite mid-week meal ideas. Serves 4. Prep time 5 minutes. Cook time 20 minutes What you need; 4 eggs 4 egg whites 2 tbsp. almond milk 1 tsp. coconut oil 1 small onion, chopped 450g minced chicken 2 tsp. oregano 1 tsp. cumin 2 […]
February 2

Lemon Pepper Chicken

Lemon and pepper is a classic flavour combination that works well as a seasoning on both chicken and fish. This version is taken up a notch with an array of herbs and spices, making for one seriously delicious mouthful. With the inclusion of cauliflower rice, enjoy this dish as a lower-carb dinner option.
December 12

Start Making Your Own Energy Balls

Aotearoa New Zealand is stunning! Fuel your outside adventures with these power-packed, bite-sized energy balls made from healthy ingredients and infused with essential oils!
December 12

Easy Marinades with Essential Oils

Nothing captures the rich flavours and aromas of summer quite like BBQ-seared meats or veggies! So, let’s get grilling with some fresh marinade recipes that will give your next backyard get together an essential oil-infused zing that you and your guests won’t forget!
September 9

Quick Salad Dressings with Essential Oils

Grocery store salad dressings are full of excess fat, sugar, and sodium. Use these recipes to whip up your own and feel good knowing exactly what’s in them, plus enjoy incredible essential oil flavor.
August 8

Staying Hydrated With Essential Oils

Did you know that you can get the benefits of essential oils by ingesting them? In the winter months, it is important to remain conscious of keeping up our water consumption. Learn about ways to include essential oils while staying healthy and hydrated!
July 7

Zucchini Noodles with Creamy Basil Avocado Sauce - GF, DF, Vegan!

This healthy easy to make recipe gives you a nutrient-dense, truly delicious meal that is light yet filling and easily customisable. This dish substitutes noodles for zucchini, and is completely dairy and guilt free! Remove the gluten, say goodbye to the carbs (or save them for dessert) and provide your digestive system with plenty of fibre that is tasty and perfect to serve to guests!
April 4

Avocado, Mango & Chicken Salad

Chicken, mango and avocado taste glorious together, especially with fresh crunchy vegetables and a nice squeeze of lemon juice! With half your plate containing non starchy vegetables, a good portion of protein, and oh so nutritious fats, you have a winner winner chicken dinner on your hands here!
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