Natural Nut & Seed Butter

Looking for a delicious, healthy and natural spread? In this video I show you how to make a nutritious tasty nut & seed butter (without all the nasties!) which your whole family will love.

As always, let me know if you have any questions about the process!


Banana Chai Smoothie with Recipe

In this video, I demonstrate how to make a delicious & nutritious banana chai smoothie. Complete with recipe!


Digestive Health


Apple Pie

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 Healthy Apple Pie


2 cups walnuts(whole) or 1 almond & 1 walnut

1/4 cup coconut flour

6-7 golden delicious (or red) apples medium size about 800-900 g

¼ cup coconut oil or olive oil

1 teaspoon cinnamon powder

2 tablespoons coconut sugar or dash of stevia (taste to assess sweetness)

Vanilla essence (about 1 teaspoon)

2 free range/organic eggs

*walnuts can be replaced with any nuts you might like

Preheat oven to 150 C / 300 F

Process 1 cup walnuts in food processor to become like a flour about 30-40 seconds, do not overprocess as it becomes butter!

You can do the apples in two ways.

1. Cut in small chunks if you like to feel the apple.

2. Grated if you prefer a smoother consistency.

*Grate apples in a big size grater (should not be fine, about the size of noodles) then sautee with cinnamon and coconut sugar until brown and not too soft. About 5 minutes. Leave to cool.

Combine apple mixture,walnut flour, ½ cup of walnuts (whole),coconut flour.

Add oil,vanilla and eggs.Mix until well combined.

Line a round or loaf baking tin with baking paper, grease well with coconut oil so it doesn’t stick. You can use silicon bake ware this eliminates the baking paper.

Put mixture in the tin and level it up so it’s nice and even. Sprinkle or arrange leftover walnuts on top.

Put in the oven for about 1 ½ to 2 hours depending on the oven and house temperature. It has to be brown and look set.Check after 45 minutes to make sure it bakes ok and that the temperature is ok.

Very important: Let the cake cool off for at least 2 hours and put in fridge overnight to make it set and harden so it can be sliced, otherwise it will crumble.

I do this the day before so it’s nice and set and can be sliced up.

Variations: in the apple mixture you can put: 1 teaspoon cacao or carob powder (or both) or dessicated coconut. Imagination is the key here!

Alternatively the mixture can be put in a muffin pan in muffin paper shapes to make mini apple pies. The same cooling principle applies with these. Sprinkle with coconut.









                                                                              Anti-Inflammatory Strategies & Anti-Inflammatory Foods


  What is inflammation?

 Inflammation is a protective mechanism that your body initiates in response to injury or infection.

There are many internal chemical messengers that encourage blood flow to an area, increased numbers of immune cells and often, pain generation as a signal that something is wrong.

While it may be helpful, inflammation can also become chronic or disadvantageous. Some conditions which have been linked to excess inflammation include

  • Heart disease
  • Stroke
  • Arthritis
  • Asthma
  • Cancer
  • Diabetes Type II
  • Inflammatory Bowel Disease
  • Autoimmune disease
  • Allergies

Saturated* and trans-fats, as well as Omega-6 fats can produce inflammation in the body – they are often found in animal foods, commercial baked products and packaged foods designed to have long shelf lives.   

So what to eat? 

Eat More Of These:

Most of these foods contain natural (phyto) chemicals that reduce and relieve inflammation and pain.

   Spices like: ginger, garlic, chilli, turmeric, rosemary, oregano, cloves and onions.

Foods high in Omega-3 fatty acids:

  • Salmon, sardines, mackerel, herring, anchovies
  • Walnuts
  • Flaxseeds and flaxseed oil

Foods high in antioxidants:

  • Green and black tea.
  • Green leafy vegetables.
  • Brightly coloured fruit and vegetables (especially red, yellow and orange)
  • Berries

Pineapple core and green papaya contain proteolytic enzymes that can help to reduce immune complexes causing inflammation.

Monounsaturated fats such as those in olive oil.

Eat Less of these:

Diets high in these foods have been linked to increased inflammation.

Trans-fats and omega-6 fats:

  • Dairy products
  • Red meat
  • Processed foods (some)
  • Partially hydrogenated oils.

Sugars and simple carbohydrates:

  • White bread, white rice etc.
  • Sugary foods and lollies.
  • Corn and rice cereals.
  • Processed meats (as these contain nitrites).

        Nightshade vegetables can irritate some types of inflammation, such as rheumatoid arthritis. These include eggplant, tomatoes, potatoes, etc.

Foods that you may be intolerant to (check with your clinician)

  • Wheat or gluten
  • Dairy
  • Eggs
  • Soy
  • Fish
  • Food additives such as artificial colours and flavours.
  • Pesticides and fertiliser residues on fruit and vegetables

Note: Individual dietary recommendations are needed. These recommendations are only a general guide. Check with your health care professional for guided care.




protein balls

Protein Balls

1 cup each of: pumpkin/sunflower/flax (linseed) seeds;

1 cup protein powder (I use Vital Protein as it is a good quality one, no artificial colourings and additives)

1/2 cup maca powder

1/2 cup goji berries

3/4 cup coconut oil

1/2 cup olive oil

a good dash of cinnamon powder (I grind my own as the one in supermarkets is stale and not fresh)

2 TBS of  organic, unsweetened,cacao powder (I use Loving Earth)

1 TBS carob powder

2 cups coconut desiccated (organic and not from supermarket unless it states no preservative)

*dried fruit is optional and only in small amounts as dried fruit has more sugar then in the raw state.

In these ones I’ve put 150 g dried prunes and 10 dates soaked in hot water (250 ml) for 10 minutes to soften up and added the liquid as well (half the quantity).

Step 1: Grind first flaxseeds in a food processor, as they take longer, discard in a large bowl. Proceed with the other seeds and discard on top of the batch of seeds already done.Note:Do not over mix as they will become seed butter. Grind until course texture only. Finish off with goji berries achieving the same texture.

Step 2:Mix with hands the mixture and add the other ingredients and only 1 cup of desiccated coconut. Mix well until well combined,it should not be too wet or too dry,if too dry add more oils.

Step 3:Put aside  1 bowl with water and 1 with the 1 cup of desiccated coconut.When the right consistency is achieved wet hands and take small amounts of the mixture, press and shape firmly until round, about the size of a walnut or smaller (grape) if wanted. Roll the ball in the coconut then set aside on a tray or container.

Can replace the coconut for rolling with chia seeds if preferred.

Store in fridge up to 2 weeks. Serving size depends on the size created if walnut size 2-3, if grape size 4-6 is a good amount.

Great for kids lunch boxes, on the go when you know you will skip breakfast/lunch; in the afternoon when the sugar craveitits hits in; after sport activity.




bxp144328                                                                                           What is Bio Impedance Analysis (BIA)?

Bio Impedance Analysis (BIA) is a screening tool that is used to determine body composition of an individual. It is an accurate, non invasive tool which helps the patient and practitioner understand the level of the following:

  • Percentages of Body Fat , including Visceral Fat
  • Percentages of Muscle Tissue
  • Percentages of Hydration Levels
  • Intracellular and Extracellular Fluid
  • Body Mass Index
  • Metabolic Rate and Calorie Requirement

It is useful as a monitoring tool for all types of health programs, including weight loss and wellness programs and an important part of any comprehensive health and nutrition assessment.

Why is body composition important to your health?

A normal balance of body fat to lean body mass is associated with good health and longevity. Excess fat in relation to lean body mass, a condition known as altered body composition, can greatly increase your risk of cardiovascular disease, diabetes, and more. BIA enables early detection of an improper balance in your body composition, which allows for earlier intervention and prevention.

BIA also provides the measurement of fluid and body mass that can be a critical assessment tool for your current state of health.

BIA serves to measure your progress as you work to improve your health. Improving your BIA measurement, or maintaining a healthy BIA measurement, can help keep your body functioning properly for healthy ageing and reduced risk of illness. With the BIA results a personalized dietary plan can be tailored complemented by nutritional supplements and exercise to help support optimal health and well-being for a lifetime.



Call Healthy Apple on 0400325863 now to book your BIA assessment !


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