Feel the love

Whether you are in a relationship or lovin’ the single life, Valentines Day is a social occasion for all. When working toward a health, fitness and beauty goal, any social occasion can be potentially dangerous and daunting. Rather than compromise your goals or become a Valentines recluse, read our guide to showing your body some love this Valentines Day.

You and your man, you and your gal pals, you and your secret admirer. Whoever you are spending it with, it doesn’t have to mean a 3-course meal, copious amounts of alcohol and hindering all of your hard work. In fact large amounts of heavy food and alcohol will actually have a detrimental effect on any romantic intentions.

Try our first-rate dates ideas to score big in both your health and romance goals.

  • SPB – Stand up paddle boarding is not only fun and great for the core; it is also a great excuse for you to show off some skin. You will have whomever you are trying to impress (your other half, the cute boy who rented you the board…) realising just how lucky they are to be spending Valentines Day with you! All of that giggling and bare skin will also have all the right hormones in all of the right places by the time day turns to night.
  • Kayaking – As with SPB, kayaking is a great way to get a sneaky core workout. It is also a great excuse to snuggle up in a double kayak if you want to get nice and close to your date!
  • Walk – A long walk in nature is great for every part of your body and mind. It can also be very romantic and insightful if you are with your man, a great way to avoid awkward silences if with someone new, and it can give you and your girlies a chance to chat away to your hearts content.
  • Camping – Want to make a weekend out of it? Why not. Camping is a phenomenal idea – no TV, no computers, just you, your chosen V-day companion/s and the great outdoors. If your intentions are romantic bring just the 1 sleeping bag…
  • Theme Park – Remember how much fun you had there as a kid?? Believe it or not, it can be just as much fun as an adult. Running between rides and releasing endorphins will do wonders for your body, and mind. Just try to avoid those hotdogs and jumbo colas.
  • A picnic – Pack a basket, grab a rug and head to the beach, the park or settle in for a romantic carpet picnic. Wherever you do it, a picnic is the perfect safe date. You have complete control over what you put in to the picnic basket, and your mouth. Our fave options include: vegetable crudités, clever chips ‘n’ dips, perfectly packed pizza, a couple of different salads, finish with some fresh berries (feeding to each other optional) and voila – picnic heaven.
  • Romantic meal for 2 (or 3 or 4) – If you want to go more traditional it can still be done. The great news is that a lot of the best ‘romantic meal’ foods not only have great aphrodisiac properties but are also packed full of nourishment. Do it over breakfast, lunch or dinner with our nutrient dense aphrodisiac recipes we put together especially for the big day.
  • Massage – After all of those aphrodisiac foods you may be in the mood for something else well known for its aphrodisiac properties – massage. Either grab the nearest oil to you, or check out our top 5 essential oils for massage.

Wholefood for the whole body

We know foods impact on the body is huge. During the wholefood for the whole body journey, we continue to prove how powerful many foods can be when used on both the inside and outside of the body. This week it is all about the fruit believed by the ancient Egyptians to offer protection against poison – lemons.

Nourish from within:

Think clearly by reaping the benefits of the potassium contained in lemon, it is listed as one of the top seven natural sources for potassium.

Keep digestion in check with the natural citric acid content of the fruit.

Support the immune system by including the phytochemicals from lemon in a balanced, vitamin rich diet.

How to:

Quench: When life gives you lemons…..Unfortunately most commercial lemonades are more sugar than lemon. To get the nutritional benefits as well as the yummy taste, try this simple, delicious recipe from the clever peeps over at I quit sugar: https://iquitsugar.com/recipe/sugar-free-lemonade/

Be sweet: This recipe provides a perfect, healthy, refined sugar free alternative for those with a sweet tooth: https://www.thehealthychef.com/2012/06/lemon-yoghurt-cupcakes/

Savour(y) it: I haven’t always been a keen cook. When I first began experimenting with recipes, this was one of my first. It is one that I have returned to time and time again because it is just simply divine, give it a go: http://fitterlondon.co.uk/food/lemon-and-olive-chicken-tagine/


Treat the outside:

Lemon is well known for having anti-bacterial properties and containing vitamin C. These things combined make it the perfect, natural treatment for an oily skin.

How to:

Face scrub:



Combine all of the ingredients in a clean bowl and mix well until mixture becomes coarse. Apply to the face and neck massaging with circular, upward movements for 2-3 minutes. Rinse thoroughly with cool water and follow with your usual toner and moisturiser.

lemon 1

Wholefood for the whole body

We know foods impact on the body is huge – inside and out. Since the beginning of the wholefood for the whole body journey, we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold; explored nature’s very own multivitamin – the egg, we’ve found out how to cure-all with chamomile, benefited from ‘the fruit of the Angels’ – papaya, and enjoyed nature’s ultimate energy snack of bananas.

Several weeks ago we asked the question – what wholefood would you like to see featured as our wholefood for the whole body? And at your request, we got spicy with the powerful properties of turmeric, and went nuts with almonds. Next on the list is a food referred to in Tibet as ‘the key to eternal youth’. Traditionally used in both Chinese and Tibetan medicine, the uses of the goji berry are surprisingly broad.

Nourish from within:

Reduce the signs of ageing with the antioxidant properties goji berries are so well-known for.

Promote healthy glowing skin by benefiting from the betacarotine goji berries contain.

Keep a weight-loss program on track by incorporating fat-free, low-calorie, fibre rich goji berries in a healthy diet plan.

How to:

Add them: This week I discovered that you can add goji berries to just about anything! Here is what I made them an addition to:

Rice – adding a handful of berries to my rice gave it a great sweetness.

Trail mix – I added a handful to my usual homemade trail mix; the chewy texture seemed to make it last longer than usual – winner!

Salad – I made a super simple summer salad and threw in the berries to enhance the apple slices in the mix, it worked!

Juice – Throwing a handful in with my usual veggie juice mix was a great way to jazz up the other green ingredients.

Spread them: Jams are delicious, and usually full of refined sugars and other nasties. This recipe from http://gojiberry.com/ keeps it clean without losing any yum factor. Give it a go:


  • 1/4 cup Tibetan Goji berries, soaked, keep and use soak water
  • 1/2 tsp orange zest
  • 1/2 tsp grated fresh ginger
  • 1 pitted date or 1 tsp raw honey


Add all of the ingredients to a food processor and blend until pureed, spread on sprouted bread – perfection.

Roll them: Truffles are usually a decadent treat the health conscious choose to avoid. With this recipe from www.sungodssuperfoods.com.au you can now indulge with a clear conscious.

Makes 16 one inch truffles


For truffles:

  • ¼ cup tahini
  • ¼ cup pine nuts
  • 2 tablespoons carob powder
  • 2 tablespoons raw honey
  • 2 tablespoons cacao nibs, ground fine
  • 2 tablespoons goji berries, ground fine
  • 1 teaspoon maca powder
  • ½ teaspoon vanilla
  • ½ teaspoon cinnamon
  • About ¼ cup pine nuts
  • Whole goji berries


Combine all ingredients , except pine nuts and whole goji berries, in a small bowl. Mixture should be shiny and smooth, pulling away from the sides of the bowl. You can add a little more carob if it seems sticky. You may chill the mixture to firm it up a little before shaping.

Roll into 16 one inch balls

Roll each ball into pine nuts

Press one goji berry into truffle

May be stored covered in fridge for about 1 week or so, if you hide them!

goji salad

Treating the outside:

With its proven anti-aging powers, why wouldn’t goji berries be just as good on the outside as they are on the inside? The enzymatic action of these berries is quite intense so a little goes a long way.

How to:

Goji peel.

This was the first time I have used goji’s as a DIY treatment; this is what I did:


  • ¼ cup goji berries ground down
  • 1 cup almond oil


Mix the ingredients together, well. Apply liberally to the skin (I used in the shower) using circular motions, rinse well and follow with your usual moisturiser. The result of this experiment was healthy glowing skin.

Final thought: Prior to the request for them to be featured as a wholefood for the whole body, goji berries were something that had been a rare inclusion in my diet. Researching their uses and benefits proved that they are indeed a great addition to a balanced, healthy diet. It also lead me to learn that when eaten in excess, goji berries can have some negative side effects. As with all things, moderation is key.

goji shower



Wholefood for the whole body

We know foods impact on the body is huge – inside and out. Since the beginning of the wholefood for the whole body journey, we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold; explored nature’s very own multivitamin – the egg, we’ve found out how to cure-all with chamomile, benefited from ‘the fruit of the Angels’ – papaya, and enjoyed nature’s ultimate energy snack of bananas. Last week we asked the question – what wholefood would you like to see featured as our wholefood for the whole body? We covered off the first of those last week, eating and beautifying with a spice that has been used to treat a variety of ailments for more than 4000 years – turmeric. This week has had us going nuts as we fulfil your second request.


Although all nuts are different when it comes to the nutrition credentials and the health benefits they offer. One thing that they all have in common is that they are packed full of protein, fibre and essential fats, making them the perfect power snack.

This week we focused on the almighty almond:

The versatile almond nut is technically a seed, the seed of the fruit that grows from the almond tree. The almond tree produces fruits called drupes; a seed is encased in the fruit and this is what we refer to as the almond nut.

Nourish from within:

Maintain strong, healthy bones with the calcium contained in this yummy nut.

Improve the condition of your skin by benefiting from the high vitamin E content of almonds.

Keep your heart healthy and consume the whole almond, including skin. The skin of the almond is full of flavonoids; flavonoids are compounds that help protect the heart.

How to:

Drink them. Almond milk is an incredibly delicious alternative to other milk options. If you are intolerant to dairy, have read up on the potential ill effects of soy, or you just fancy a change to your usual, give almond milk a go! It is so simple; this is how I do it:


½ Cup of almonds soaked in filtered water overnight

2 Cups filtered water

Pinch nutmeg

Pinch Himalayan sea salt

Cheesecloth or a nut milk bag


After draining and rinsing the nuts, place them in to a blender with the water and other ingredients; blend for 2 – 3 mins. You may have to stop and start this process if your blender gets too warm. Pour the mixture in to the cheesecloth/nut milk bag and squeeze the liquid in to a clean, glass bottle. You can discard the left over pulp, or get savvy and use it in other recipes. One of my fave ways is to use the left over pulp as the ground almond component in my choc malt protein balls – two treats for the price of one! You can find the recipe here

Tip: Keep your milk in the fridge and it will last for 3-5 days.

Enjoy them with friends: Bring a little something new to the traditional share plate with this super-duper healthy recipe that never fails to impress: http://www.myrecipes.com/recipe/mediterranean-almonds

Tip: When preparing any nuts be sure to soak them over night beforehand, or purchase them activated. This will make them far easier to digest and ensure you enjoy both the taste and nutritional benefits.

Morning/afternoon tea with them: What is better than a scone for morning or afternoon tea? An almond scone packed full of nutritional benefits and no nasties, that’s what! And here is how: https://www.thehealthychef.com/2012/05/paleo-scones/


Treating the outside:

Vitamin E is renowned for its exceptional effects on the skin. Being one of the main ingredients in almonds it is a no wonder that almonds are great for skin too.

How to:

Treat pigmentation and dark circles.


3-4 almonds

¼ cup whole milk


Soak almonds overnight. After soaking, remove the skin from the almonds and then crush in a pestle and mortar. Gradually add the milk to the almonds to form a paste (you may not need the entire ¼ cup). Once you have a thick paste work the mixture in to the areas of concern, or the entire face and neck, relax with the mask on the face for 15 minutes before rinsing thoroughly and following with your usual moisturiser.

Final thought: As you can see from the above, nuts are a great addition to any balanced diet and skincare routine. However, they are a calorie dense food and can cause digestive issues for some. Aim to keep servings to a handful (30g) to ensure you don’t turn this food friend in to food foe.


Wholefood for the whole body

We know foods impact on the body is huge – inside and out. Since the beginning of the wholefood for the whole body journey, we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold; explored natures very own multivitamin – the egg, we’ve found out how to cure-all with chamomile and have benefited from ‘the fruit of the Angels’ – papaya. This week I found out how nature’s ultimate energy snack can do more for you than you might think.

Nourish from within:

Beat depression with bananas high levels of tryptophan.Tryptophan is an amino acid which converts to serotonin; serotonin is the neurotransmitter responsible for balancing mood.

Sleep better with the combination of serotonin production and the magnesium contained in this fruit. It is the perfect before bed snack.

Make quitting easier with the high levels of B-vitamins, potassium and magnesium bananas contain. This vitamin and mineral combo speeds up recovery from the effects of withdrawal.

How to: 

Banana Bread – this convenient comfort food has endless, healthy variations. Don’t be fooled by the shop brought banana breads that are likely to be laden with refined sugar, give this recipe a go instead: http://trainerluke.com/recipes

Banana Brekkie – who doesn’t love pancakes for brekkie? The experts at Bottoms Up! Fitness show you how to excite your taste buds and nourish your body with this brilliant recipe:

Easy-Peasy Protein Pancakes:


  • 1 Banana (the larger sugar bananas work best, or 2 small lady fingers)
  • 2 eggs
  • Pinch of nutmeg and a teaspoon of cinnamon
  • A little organic butter, or coconut oil (for frying)
  • Toppings of choice. BUF loves frozen berries and CoYo coconut yoghurt. We’re also partial to a little almond butter, or a drizzle of organic maple syrup.


  • Pop bananas, eggs, a pinch of nutmeg and generous serve of cinnamon in your blender and mix well.
  • Pour your batter into a slightly oiled or buttered pan and cook as you would regular pancakes. Recipe makes one large, or two small cakes.
  • Serve with your topping/s of choice.

BUF Tip: Best eaten on a sunny balcony, with the Jack Johnson song, ‘Banana Pancakes’ playing in the background. Sigh…

For more marvelous recipes, a wealth of knowledge on all things health and fitness, or to train with a bunch of inspirational women, visit www.bottomsupfitness.co.au

Banana Break – of course, a simple banana alone is a great, easy, old-fashioned snack. Try freezing one for instant healthy ice cream – perfect!

banana recipe

Treating the outside:

Packed with all the essential vitamins and minerals needed for healthy, glowing skin, the benefits of a banana don’t stop at eating them. Available all year round the banana is the perfect addition to anyone’s beauty regime.

How to:

Face mask


  • 1 ripe banana
  • ¼ cup plain yogurt
  • 2 Table spoons honey


Mash all the ingredients together in a clean bowl, apply to the face and neck avoiding the eye area. Lay back and relax for 15-20 minutes then rinse thoroughly. Follow with your favourite moisturiser.


  • If your skin is on the oily side add a teaspoon of lemon juice.
  • For a dryer skin add a couple of drops of almond oil.
  • If you are looking to reduce those wrinkles, replace the yogurt with ½ an avocado.

Final thought:

Bananas are a great source of energy. It has been proven here that they really are a great addition to any grocery list, in more ways than one. However, as with all foods moderation is the key. Too much of any food can lead to an increase in weight and poor nutrition. Although there is no set rule for how many bananas to eat per day, if the amount you eat affects your nutritional balance, then you’re eating too many.

banana pic 2

Wholefood for the whole body

We know foods impact on the body is huge – inside and out. Over the past month we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold; explored natures very own multivitamin – the egg and we’ve found out how to cure-all with chamomile. Christopher Columbus called this week’s wholefood ‘the fruit of the Angels’. Let’s put that statement to the test this week by using papaya as our wholefood for the whole body.

Nourish from within:

Improve digestion with Papain, an enzyme contained in papaya that helps to digest proteins. This enzyme is often extracted from the fruit for use in digestive enzyme supplements.

Fight colon and prostate cancer with the vitamin and mineral profile of papaya, namely: carotenes, vitamin C and flavonoids; the B vitamins, folate and pantothenic acid; potassium, copper, magnesium and fibre.

Protect against Macular Degeneration with the antioxidant vitamins A, C, and E; and carotenoids found in papaya.

How to:

Salad – I became addicted to papaya salad whilst on holiday in Thailand. Traditional recipes contain a lot of sugar and when I arrived home I got to work creating my own, reduced sugar version. Give it a go:

Serves: 6


  • 75 grams green beans
  • 1 large unripe papaya, peeled, seeded and julienned
  • 150 grams carrot, julienned
  • 2-3 tomatoes, diced
  • 2 tbsp good quality fish sauce (check the ingredients to make sure it isn’t full of nasties)
  • 2 tbsp fresh coriander, chopped
  • 2 tbsp rice malt syrup
  • 1 tbsp fresh lime juice
  • 1 clove garlic crushed
  • Pinch of chilli flakes (or more if you like it spicy)
  • 1 tbsp cashew pieces
  • Spring onion, finely sliced


Combine the raw, washed green beans, papaya, carrots and tomatoes in a bowl. In a separate bowl, mix the lime juice, rice malt syrup, crushed garlic, chilli, fish sauce and coriander. Then pour this mixture over the green beans, papaya, carrot and tomatoes and mix well, toss through ½ of the cashews and the spring onion. Use the remaining cashews and spring onion to top the salad and serve.

Dessert – Make tropical fruit kebabs with papaya, pineapple and mango. Simply cube the fruits and slide them on to a wooden kebab stick – delish!

Tip: soak the kebab sticks on water before hand to prevent splinters.

Snack – Most people discard papaya seeds, but they are actually edible. Their flavour is quite peppery and an acquired taste, try it!

Pap seeds


Treating the outside:

The enzymes contained in papaya make it the perfect natural exfoliator.

How to:



The skin from one green papaya


The easiest of DIY beauty treatments; this miracle of nature treatment can be used on the face and neck for younger looking skin, the back of the hands to correct age spots or anywhere else on the body you need a peel. Simply work the fleshy part of the papaya skin over the area of the body you wish to treat, leave the residue from the flesh on the skin for 10-15 minutes and rinse well and follow with your preferred moisturiser for perfect peeling.     

pap shop

Chocolate indulgence….

Who doesn’t love an excuse to indulge in chocolate??

Commercially brought chocolate is often loaded with nasties that can leave you feeling, and looking substandard.

Here at Her Master Plan we want to have our (chocolate) cake and eat it. Here are 3 of my best chocolate concoctions to hit the sweet spot in both taste and health:

1. Choc pops –A super simple summer treat.

Serves 6


  • 270 ml Coconut cream
  • 20 g raw organic cacao powder


Simply mix the ingredients well, place in to ice pop molds and place in the freezer for 60 mins. For extra sweetness, try adding a small amount of stevia. You can also spice things up with a pinch of cinnamon and nutmeg – yum!

choc pop

2. Chocolate sesame snaps – One word – moreish.

Serves 4


  • 25 g good quality coconut oil melted
  • 20 g raw organic cacao powder
  • 3 heaped tablespoons sesame seeds
  • 1 teaspoon xylitol or honey


Mix the cacao powder and sesame seeds by placing both ingredients in a zip lock bag and shaking well, transfer the mixture to a clean bowl and gently stir through the coconut oil. The dry ingredients will absorb the coconut oil and the mixture will gradually become gooey. Add your sweetener of choice about halfway through this process to ensure an even distribution. Once all of the ingredients are combined, place the mixture on to a baking tray lined with baking paper, spread in to a thin layer to form a square shape, use a sharp knife to gently score and divide the large square in to 4 smaller squares; place in the fridge for 60 mins to set. Once set, ‘snap’ the large square in to 4. Now try eating just one….

sesame seeds

3. Choc malt protein balls – Post training bliss.

Serves 4


  • 1 scoop chocolate protein powder (I love Sunwarrior http://www.sunwarrior.com.au/)
  • 1/4 teaspoon maca powder
  • 40 g ground almonds
  • 10 g coconut butter
  • Pinch of cinnamon


Combine the dry ingredients in a clean bowl, soften the coconut butter and add to the mixture in the bowl using your hands to work it in to the rest of the ingredients, when all of the butter has been combined roll the doughy mixture in to ball shapes and place on a sheet of baking paper, refrigerate for 60 mins – just enough time to get in a workout.

choc balls

Wholefood for the whole body

As we know, foods impact on the body is huge – inside and out. So far we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold and explored natures very own multivitamin – the egg. This week I will be finding out why people around the world turn to chamomile tea as a cure-all.

Nourish from within:

Relieve stress, anxiety and get a good, nightmare-free sleep with chamomiles mild sedative effects.

Relieve menstrual cramps by reducing muscle spasms with the increase in glycine chamomile produces.

Recover more quickly from a cold with the antioxidants contained in chamomile.

How to:

Simply – Purchase chamomile tea bags and make tea. There are plenty of choices out there. Make sure you choose either German chamomile (Matricaria recutita) or Roman chamomile (Chamaemelum nobile) and a good quality brand. My favourite is pukka tea golden chamomile http://www.pukkaherbs.com.au/golden-chamomile-tea-bags/

Creatively – Mix it up. If chamomile on its own isn’t to your taste, you can still benefit from this incredible herb by mixing it with others teas, herbs, fruits and much more. Check out some of these options, below:

  • Chamomile + mint (fresh mint or mint tea) is a great, refreshing blend. Simply place both ingredients in to a tea pot with boiling water and brew to taste.
  • Chamomile + honey is a sweet, comforting treat. Simply add a teaspoon of honey to your freshly brewed tea.
  • Chamomile + hibiscus gives you a delicious fruity tea. Make in the same way as chamomile and mint.
  • Chamomile + fresh apple pieces are a calming, tasty combination. Pour boiling water into your teapot to warm it and then add fresh apple slices, using a wooden spoon to mash them in the pot. Add the chamomile and leave to brew to your liking, strain and serve. Add honey for extra sweetness or rooibos to ramp up the calming flavours.

All sound like too much effort? You can find many good, blended teas around these days. My all time favourite is serenity by mayde tea – chamomile, lavender and rose is a perfect blend that never fails to make me feel serene, get it here: http://www.maydetea.com/products/serenity

Dress –Tea can make a pretty delicious salad dressing, don’t believe me? Give this recipe from Art of Tea a go: http://www.artoftea.com/wordpress/2007/10/08/dress-your-salads-with-tea-2/


Treating the outside:

Chamomile has amazing healing properties that can accelerate the healing of minor skin irritations and wounds; it also has a natural bleaching effect on the skin. These properties make it an essential for evening skin tone and reducing the appearance of skin imperfections.

How to:

Eye treatment – reduce the appearance of dark circles and soothe tired eyes.


2 organic chamomile tea bags.


Steep the tea bags in boiling water for 5 minutes; remove from the boiling water and gently squeeze out the excess liquid, pop the teabags in to the fridge for a few minutes to allow them to cool. Remove the teabags from the fridge, lay back, place a teabag on each, closed eye and enjoy. This is a great relaxing treat for tired eyes and will naturally reduce dark circles and puffiness.


Good food = Good mood

Eating well is essential to being healthy and happy. Food doesn’t only have an impact on the body, but also the mind. Eating well can reduce the stress that is often caused by today’s busy lifestyle. Ironically a common excuse I hear for not eating well is being too busy. Don’t compromise time or taste with my top 10 favourite, deliciously nourishing dishes:


These days it is tough to find a quick breakfast option that isn’t full of sugar or highly processed. The following options are a perfect alternative.

Brunch loaf – This delicious no-bread toast option is simple, yummy and full of goodness. I mix up the ingredients for a new loaf every week! Find the super simple recipe over at the Fitter Food website – http://fitterlondon.co.uk/food/brunch-loaf/

Hot tip: Make this on a Sunday evening and have breakfast ready for the working week.

Mushroom, Capsicum and Egg Breakfast Stack – This recipe does take a little more effort, but is well worth it. From my most used recipe app – Food Fix up, this is a truly nourishing weekend breakfast treat. Here’s how:

Serves 2


1 Red capsicum, halved and stalk removed.

2 Portobello mushrooms, stems removed

2 Eggs

1 1 Handful basil leaves

½ Avocado, sliced

Sea salt

Black pepper

2 Tbsp macadamia or coconut oil

1 Handful cherry tomatoes, halved

1 spring onion, sliced


Pre-heat grill, medium to high

Rub a little oil over each capsicum half, season with salt and place under grill, cook for 10 minutes, turning a couple of times.

Meanwhile heat a frying pan, medium to high, rub the mushrooms in a little oil, season with salt and cook for 3-4 minutes, turning occasionally, until they are just softening.

Transfer to an oven-proof plate and place in the bottom of the oven to keep them warm.

Keep the frying pan on the heat, add a tablespoon of oil and carefully crack the eggs in, cook for 3 minutes, or to your liking.

Take the mushrooms out of the oven and divide between two plates, layer the spinach and basil leaves on top, followed by the capsicum.

Lay the avocado on top of that then finally put the egg on.

Season with salt and pepper and serve with tomatoes and spring onion.

Have access to all of the amazing Food Fix up recipes by downloading the app – https://itunes.apple.com/au/app/food-fix-up/id885411452?mt=8

Hot tip: Save this for a weekend brunch.

 Egg bread 2


It is far too easy to grab a quick, easy, and not too healthy lunch. Prepare with these recipes and be winning through to dinner:

Mediterranean vegetable salad – Whist studying, I (and the rest of the class) would often have lunch envy over one girl’s lunch. Thankfully she now has a great food blog to share her secrets. This is my favourite: https://justeatthefood.wordpress.com/2014/07/02/mediterranean-vegetable-salad/

Hot tip: This will last in the fridge for around 4 days. Make a big batch and you have lunch and side dishes for half a week. Tastes great served cold.

Witlof-sardine-boats – The easiest lunch recipe ever! I omit the homemade cream cheese for ease and it still tastes divine: http://iquitsugar.com/recipe/witlof-sardine-boats/

Hot tip: Use organic canned sardines to make it even easier.



A fast paced lifestyle makes it difficult to make the right dinner choices. Check out these ‘fast food’ recipes for a quick, healthy option:

Speedy & Spicy Beef Stir Fry – Another winner from the guys at fitter food. This is one of my fail safe quick and yummy dinners: http://fitterlondon.co.uk/food/speedy-spicy-beef-stir-fry/

Hot tip: Try it with chicken, pork or whatever you have in the fridge; it is still speedy and yummy.

Red Curry Snapper & Ginger Honey Carrots – It is hard to believe that this delicious dish will take only 20 minutes out of your busy day: http://eatdrinkpaleo.com.au/20-minute-paleo-meals-red-curry-snapper-ginger-honey-carrots-recipe/

Hot tip: Try pumpkin instead of carrots for a heartier dish.


Even the most disciplined of us give in to dessert occasionally, we all deserve treats. With these recipes, treatin’ doesn’t have to mean cheatin’!

Coco Cacao ice cream – This one I created all by myself J. I love experimenting with different foods, I love time-efficient food, and I love dessert! I came up with this super simple ice-cream just in time for Sydney summer to arrive.

Serves 4


160ml Premium organic coconut milk

Flesh of one whole young coconut

½ Tbsp coconut oil

25g Raw organic cacao powder

5g 100% natural xylitol

Pinch Cinnamon


Blend all the ingredients together in a blender or food processor, transfer to a clean bowl and place in fridge for 30-40mins.

Hot tip: I find placing the mixture in the freezer makes it too solid; the fridge gives it a good, ice-creamy texture – play around with this depending on your preference.

cc ice

On the side:

Paleo Cauliflower ‘rice’ – This is the BEST! The yummiest and healthiest side dish I have ever come across. Forget mushy bland and overcooked cauliflower ‘rice’. This recipe from Real Food Connection is fluffy, has a light crunch and does not involve over cooked vegetables!


1 head cauliflower – finely chopped

1 small onion – pealed and finely chopped

1 carrot – finely chopped

1 clove garlic – crushed

4 tablespoons (60 g) oil (olive or coconut)

Pink salt and pepper for seasoning


Heat half the oil in a non-stick frying pan over medium heat. Add onion and garlic and sauté until for around 2 minutes. Too the pan then add the chopped carrot and sauté for a further 3-5 mins or until onions are soft and light brown.

Add cauliflower and remaining oil; sauté for 10 minutes.

Season with salt and pepper

Hot tip – the cauliflower heads need less chopping/ food processing than the stalks. Chop them separately for a more consistent size


Still don’t have the time? Real food connection offers an awesome food delivery service – freshly prepared, nutritious and affordable meals delivered to your doorstep. These guys have often been my saviour during those REALLY busy times. Check-out what they have on offer – http://realfoodconnection.com.au/index.php

Wholefood for the whole body

Foods impact on the body is huge – inside and out. Food is energy. We need to put food in to the body to power the body, just as a car needs fuel. What we choose as fuel determines the quality of power the body gives us – quality fuel = quality power. It should come as no surprise then, when I tell you quality food works miracles from the outside too. Last week it was avocado, this week see how I am using Extra Virgin Olive Oil as my wholefood:

There is a good reason Olive oil is referred to as liquid gold.

Nourish from within:

  • Improve circulation with the proven effects of good quality extra virgin olive oil.
  • Strengthen your immune system with the antioxidants it contains.
  • Keep your cholesterol levels in check with the role olive oil plays in lowering total blood cholesterol, LDL-cholesterol and triglycerides.

How to:

  • Dressing – A simple drizzle of olive oil brings any meal to life. Infuse with any number of fresh herbs (I love rosemary) or team with vinegar’s for yummy combos.
  • Cooking – Roasting a big batch of veggies in extra virgin olive oil and a few dried herbs is quick, easy and super tasty.
  • Dipping – My favourite is pesto. Check out this awesome recipe from the I Quit Sugar website – http://iquitsugar.com/recipe/kale-pesto/

Olive oil

Treating the outside:

Extra virgin olive oil is full of anti-aging antioxidants, is naturally a low allergen and has a silky smooth texture making it perfect for dry sensitive skin.

How to:

Scrub – reveal beautiful radiant skin with this DIY alternative.

This scrub can be made based on your skin type and personal preference. Finer salt crystals will result in a finer scrub. My rule: make the crystals larger as you work down the body i.e. finer crystals should be used for the face, neck and décolleté. Whereas larger crystals can be used for areas such as elbow, knees and feet.

Combine the chosen salt (rock salt, Epsom salt, even table salt will do) and oil in a jar, mix thoroughly to ensure all crystals have been distributed. The amounts will depend on the salt type and area you are treating, aim for a fairly runny consistency. Using a small amount of the scrub in the palm of the hand, apply in a gentle circular motion concentrating on dry/rough areas. Rinse thoroughly and follow with moisturiser. If you don’t have allergy issues you can add a few drops of essential oil to the mixture, my faves:

  • Rose – great for any mature skins, adds to the anti-aging properties of the olive oil.
  • Lavender – great for relaxation and a scrub before bed.
  • Tea-tree – anti-bacterial and great for acne prone skins.

Stay tuned for more wholefoods for the whole body.