Charlie’s Perfect Parfait

My son Charlie loves parfait for breakfast and since it’s the weekend, I made one for him that he really enjoyed.

Parfait is a great way of jazzing up yogurt and fruit and presenting it as something more fancy and special.  Aside from berries, you could use chopped apple or pear, stone fruit such as apricots or peaches as well as dried fruit.  Yum.

I layered Greek yogurt, berries and some granola which I made yesterday (I toasted some oats, almonds and flax and chia seeds plus a little salt till golden brown).  Charlie likes more fruit and less yogurt so the layering’s a bit uneven but never mind :).

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Greek yogurt is a great breakfast option.  It has plenty of protein nutrition and less sodium content than plain yogurt.  It’s also got a naturally thicker and creamier texture than plain yogurt making it a brilliant choice for cooking and a cleaner eating alternative to cream too.

Earth Day 2017 🌍

I’m marking Earth Day 2017 with a little homage to the wonderful green and natural produce that our planet provides us 💚🌎.

Today’s lunch is smoked tofu & all the greens for the win 😀. Here’s to taking care and protecting our beautiful and special home.


For more information on Earth Day 2017 and today’s March for Science, click here.

Bean Dreaming

I’m always on the lookout for a delicious weekend treat that packs in nutrients but also feels like you’re eating something decadent.

I put together this recipe for a dreamy chocolate cake which ticks all the boxes.  If you’re wondering why it’s because the flour element has been replaced by black beans (which is a popular baking alternative) plus it’s also fatless.  Contrary to popular belief the cake turns out really moist.  The IK taste testers (11 and 9 years old respectively) each had a slice today and loved it!

Black beans are a member of the legumes family.  They contain protein and fiber and help reduce blood cholesterol 👍👍😀.

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Black Bean Choccy Cake

Serves 8


1 cup cooked and drained black beans
3 large eggs
1/2 cup agave syrup
3 heaped tbsp unsweetened high quality cocoa powder
1 tsp vanilla extract
1 tsp baking powder
A pinch of salt


  1. Preheat the oven to 350f.
  2. Blend all of the ingredients until smooth and free of any lumps.
  3. Pour the batter into a greased cake tin.
  4. Bake the cake for  approximately 35 min until a toothpick inserted into the middle of the cake comes out clean.


I’ve been running around all morning and I’m only just sitting down to eat my lunch (which is WAYYY too late for me, usually I’m lunching around 12pm like clockwork).   If I leave it too late like today, I get super hangry (hungry+angry) and twitchy.  Not good so hoping this clean eating delicious lunch will cheer me up!

carrott and tuna

I think my plate’s a little overloaded but never mind it’s Friday :).  A gluten-free toasted bagel with tuna salad and a little carrot salad for good measure. Oily fish like tuna contain Omega 3 fatty acids nutrition which is beneficial for healthy heart & brain functions so I try to eat them a couple of times a week.  Have a great Friday!!

Caribbean Flavor ☀️🍍🍋


Today I received a package of raw and fresh juices and some refreshing teas made with amazing fresh whole ingredients, from Jeremy at Carifreshers.    Check out my video below to see some of what I’ll be enjoying 😋💚!


Carifreshers produce all natural delicious tasting products that are not just yummy but also nutrient dense with tons of plant based goodness packed into them.

For more details on Carifreshers, click here.

Purple Power

Would you just take a look at this stunning purple striped eggplant?  Almost too good to eat (almost).  Eggplants are a fantastic cooking ingredient for vegetarians and vegans in particular as they provide substance to a plant-based meal like the one I made for lunch today.

I pan fried a purple striped eggplant along with some smoked tofu and added a little avocado and tomato salad and some cauliflower rice to bring it all together.

Eggplants contain plenty of fiber which helps keep the digestive system moving. It also contains vitamins A, B & C along with minerals such as potassium & magnesium.


Kiwi Krazy

My daughter Izzie says that kiwis are really peculiar because they’re hairy & brown on the outside (like a little furry animal) but a zany green color on the inside.  She just can’t get to grips with them.

I however LOVE LOVE LOVE them.  They are just so sweet yet tart in flavor and add a gorgeous sunny color to any dish .  They can jazz up a fruit plate, yogurt bowl or some wholesome breakfast oats as the ones I had  today.  I added some mango and pineapple, a little Greek yogurt and seeds plus some clean eating chunks of chocolate chip granola I made for the kids.  I needed a bit of cheering up as it’s miserable outside this morning & this bowl certainly lifted my spirits!

Did you know that the outer (hairy) skin of the kiwi is packed with fiberful nutrition  and extra vitamin C (plenty from the green flesh of course) so I now wash my kiwis and eat the peeled skins too.  Izzie thinks I’m crazy and she’s probably right at least some of the time :).


kiwi oats

Wholegrains, Whole gains: 5 top reasons

It’s taken me a while to move the family onto wholegrains.  I don’t get my way all the time but we’ve had delicious results with wholegrain bread and crackers, rice & quinoa and wholegrain tortillas and taco shells.

Why make the switch?  Well here’s 5 top reasons that have been noted in repeated nutrition studies:

  1. Stroke risk reduced 30-36%
  2. Type 2 diabetes risk reduced 21-30%
  3. Heart disease risk reduced 25-28%
  4. Better weight maintenance
  5. Less gum disease and tooth loss

Other benefits include a reduction of inflammatory disease issues and better, healthier blood pressure levels.

Rice&BeansToday’s lunch was a Mexican style brown rice, quinoa and beans plate with a couple of pan-fried eggs and a little tomato, bell pepper and spinach salsa.

To prepare today’s rice & beans, you can click on this link Mexican Rice & Beans for a previous recipe I posted that can be adapted to include quinoa as well as brown rice.  


Beets Me

This smoothie is the cutest thing to have ever come out of my blender!  I got this glorious cerise pink color from blending a combination of frozen raspberries and banana, almond milk and yes you guessed it, beets.

This is a really good smoothie choice for kids as you’re packing in extra hidden veggie nutrition from the beets as well as serving them something that tastes like yummy ice cream.  Result!

Beets provide plenty of nutrition such as the mineral potassium & the vitamin riboflavin. Taking potassium helps control blood pressure whilst riboflavin plays an important role in keeping the nervous system functioning properly.



The Beets Me Smoothie

Serves 1


1 cup sliced cooked beets

1 frozen banana

1 cup frozen raspberries

1 cup almond milk (or cow’s milk)


Put all the ingredients into a blender and blend until smooth.  Pour into a bowl and decorate with berries (I used frozen raspberries to add extra texture).


Kale-ing Me Softly

Really really hard to come up with a title pun for good old kale, this is the best I could manage today :).

My kids are not great with kale, though they love it when I make kale chips.  So when I found out if you actually massage the kale leaves well with a zesty dressing to really soften the leaves, I thought I’d give it a go on them.  It worked.  I’m showing this today in a clean eating kale, tomato and celery salad dressed with a little olive oil and balsamic vinegar with some sliced beets, tuna salad and some quinoa and brown rice.  YUMMY!!

Kale is a nutrition favorite.  It belongs to the dark green leafy vegetables group and contains amongst other things, Vitamins A & K.  Vitamin A maintains healthy skin functions whilst Vitamin K works with proteins such as those needed for bone development.  So let’s give a “Kale Yeah” (sorry) for a clear complexion and strong body.

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