Nutrition

Does any food scream a Kiwi Christmas more than strawberries + chocolates?!

When you hear the word "cleanse," it might conjure images of endless green juices, growling stomachs, and unrealistic restrictions.

Spring is here, and with it, the natural urge to refresh, reset, and renew. But before you hop into the latest detox craze....

This salad is literally the easiest throw-together dish if you have little time to make something impressive to take to a BBQ....

Did you know that human beings are among only a handful of animal species that cannot produce their own supply of Vitamin C?

Gut health is a cornerstone of overall well-being and the foundation of good health for our little ones. A child's gut health.....

Who said you can’t eat pudding for breakfast? With this tropical super-charged beauty, morning paradise is found!

For some, caffeine has its perks, but it can pose problems, too. Even small amounts of caffeine are enough to affect some people adversely.

I love a Kiwi summer for so many reasons, but one consistent highlight is the sudden increase in shared meals amongst friends.

Strawberries are synonymous with summer and a bright and warm New Zealand Christmas. Be it sliced on the top of a pavlova...

Want to celebrate Halloween this year, but trying to keep it a bit healthier? Check out our top picks for fun Halloween treats...

Your smile and the appearance of your teeth and mouth are important factors in making a good first impression.

Move over beige, boring smoothie combos …blue spirulina is here to shake things up and brighten your day!

Spring is often synonymous with shedding layers, discarding winter hibernation habits, & getting ready to get a bit more bounce in our step.

These muesli bars came into my family's lives after much trial-and-error trying to make healthy lunch box treats that both my boys liked.

Rising to this bright, warm, and wholesome bowl of goodness makes winter mornings that much easier!

A Kiwi classic, with a modern upgrade to suit the more health-conscious ginger crunch fans! I’ve been making ginger crunch from the Edmonds Cookbo..

Many would vouch that potatoes are the ultimate comfort food. Baked, fried, boiled, mashed, sliced or diced, they’re also the ultimate in convenie..

This has to be one of the easiest throw-together dishes in the history of healthy living! It is super healthy, and super quick to make…

Ok, so first things first, I want to clear a little something up before I dive into the “superfood” Lucuma. The health world has been abuzz with..

#vegan #dairyfree #glutenfree This magnificent magenta-colored hummus has both the looks and the substance and sustenance to back the beauty!..

Simple to whip up and it’s loaded with dark chocolate, freeze-dried raspberries, macadamias, and pistachios, and it looks festive...

#vegan #glutenfree A rich, silky mousse that tastes like Jaffas…but is healthy?! It sounds too good to be true, but in this vegan mousse, y..

Mental health can be defined as a state of emotional, psychological, and social well-being. To be in prime mental health means being able to maintai..

#glutenfreen #dairyfree These are one of my favourite additions to any cheese board or salad. They are slightly spiced, slightly salted, and ..

#glutenfree #dairyfree I’m not sure about your neck of the woods, but in mine, lemon season has been going off! There’s nothing quite lik..

This hearty soup is the ultimate comfort food, and the fresh basil pesto twist packs a punch of flavour. Ingredients: Olive oil ..

Gone are the days when cauliflower was merely an over-cooked, watery afterthought to accompany a roast. Its status was elevated thanks to the cheese..

If you’re a fan of feijoas, you’ll know that it is hard to stop at just a few. In fact, I have a knife scar on my finger from childhood, proof o..

Ok, guilty! As a little girl sometimes I did want a pumpkin to turn into a carriage fit for a Princess and sweep me off to a glamourous ball! But wi..

Iron is a very important mineral in the body as every cell needs it to function healthily. The medical name for low iron levels is anaemia which mea..

As a little girl, I was lucky enough to have a beautiful Polish neighbour that invited me and my family into her home with open arms. She was my ‘..

"Drink more water” is one of the most fundamental guidelines in the pool of health advice splashed around our everyday lives. Water makes up about..

Sugar sure has been in the spotlight in recent times, and not for being a superstar or superfood! The sweet stuff has been coming under scrutiny int..

A delightfully light and fruity summer smoothie. The addition of marine collagen powder is optional in this beauty, but research suggests that addin..

Now that salad season is upon us with warmer days and festive celebrations ahead, this healthy and attractive salad is a great recipe to have on han..

Strawberries, Raspberries and Blueberries are delicious. Before your berries go fuzzy, use this trick to keep them fresher for longer. Ingred..

As a Naturopath, it’s not uncommon for me to hear from clients that they have a hard time fitting in the daily recommended portions of fruits and ..

Medjool dates naturally have a sweet, caramel flavour, making them the perfect base for this versatile raw salted caramel sauce. It's a lovely vegan..

Cherry tomatoes, baby carrots and chopped cucumber with hummus, sliced capsicum, celery with cream cheese or peanut butter...

Finding creative ways to encourage your children to eat and enjoy fruit and vegetables can be fun for the entire family.

#dairyfree #glutenfree This smoothie bowl looks and tastes a treat! It’s the perfect start to the sunnier days ahead, being light, fresh, a..

Green-Lipped Mussels (named after the unique green colouring of their shell) are found exclusively off the waters of New Zealand.

Natural bee pollen has long had health enthusiasts buzzing with excitement (and vitality)! Bee pollen is a coarse powder-like material produced by t..

This recipe is inspired by a cake devised by the celebrator of all things delectably delicious, Nigella Lawson. I’ve played with my own versions o..

These herby blanched almonds are sure to be a hit with all, and cover many essential successful snack elements; salty, crunchy, more-ish...

While it’s tempting to turn to caffeine or sugar in hope of a quick energy burst, there are healthier and more sustainable ways to keep awake and ..

Turmeric (Curcuma longa) is an ancient, vibrant yellow spice traditionally used in Indian and Asian cooking as far back as 2,000 BC. The revered spi..

So you’ve decided that the grass is greener vegan-side, but where do you start in transitioning to a vegan diet? Forgoing previously loved animal-..

A healthy, refreshing & health-enhancing vegan smoothie that will help you glow from the inside out.

It's important to be mindful of the fact that some of these so-called health foods aren’t necessarily the best options for us.

Most of us in the Western world are lucky enough to have had some sort of education on the fundamentals of good nutrition. Ok, so maybe we don’t a..

The raw-food movement has been hot for a while now, with many claiming the health benefits are indisputable. As a nutritionist, I always...

I created this dish for a group of girlfriends one afternoon and they all went crazy for it...

Gluten-free This is a delightfully light and fresh dessert, perfect for serving up after summer BBQs or just whenever you have additional sto..

What can we do to keep ourselves healthy and protect ourselves from respiratory infections like COVID, common cold and the flu?

You can’t really go past a good ol’ pav for a Kiwi Christmas. Twisting tradition a little, this mini pavlova wreath is a real crowd-pleaser with..

My favourite thing about Bircher Muesli has to be the fact that you wake up in the morning, and breakfast is pretty much good to go!

#dairyfree #glutenfree This recipe is definitely a case of “don’t knock it ‘til you’ve tried it!” When we’re talking about Mexica..

Fresh juice is a wonderful way to incorporate into your diet some of your 7+a day fruit and vegetable requirements.

Juicing is a fantastic way to squeeze fruits and vegetables into your diet, especially if you typically don't manage to consume your 7+ a day. Fresh..

Toddlerhood is a time of rapid development that requires the right energy and nutrition. It is a crucial time in a young life...

#glutenfree #dairyfree #vegan Baking. For many, a savior, a distraction, and a sweet indulgence during the COVID_19 lockdown. And with flour ..

Unless you have been living under a rock the last few years, you’ve most likely heard of the Paleo diet. The Paleo diet is based on what our ances..

A good cuppa tends to soothe away daily stresses, even if just for the duration of those savoured sips. A chai always hits the spot for me, but the ..

I’m pretty sure these are about the best ‘on the go’ snack out there.

The eggplant in this dish is silky smooth inside, coated with a slightly crisp skin, the almonds add crunch, and the raisins burst...

More often than not, a 'good' dip is laden with cheese to give it that creamy texture. Cannellini beans are a good alternative...

The World Health Organisation estimates that 80% of the earth’s population today depends on plants to treat common ailments.

My go-to Summer pasta! Fresh, light, herbaceous and most importantly, refreshingly easy to throw together after a day lazing at the beach.

The Christmas season is here, which means it’s time for all things green, red, merry, bright...sugary...rich...alcoholic...calorific...and indulge..

This salad recipe is a real crowd-pleaser and will go down a treat at Christmas lunches or dinners. With a red and green colour palette...

Quality sleep is absolutely essential to both a healthy body and mind. Impaired sleep, altered sleep patterns, and even mild sleep deprivation can s..

I live with a man who lives for pies. Generally viewed as stodgy, rich and meaty fare, I decided I had to get a healthier (gluten-free, meat-free) r..

This is the kind of recipe that you need to safely tuck away in your repertoire ready to cook up for someone who 'boo-hoos' anything that is this 'n..

Ingredients1 small tub of Greek yoghurt1/4 cup of Ocean Spray® Craisins® Original Dried Cranberries1 Tbsp of pistachios1 Tbsp of coconut Di..

Ingredients1 large orange, peeled150ml frozen cranberries1 cup frozen berries (strawberries, raspberries)1 frozen banana, peeled and sliced150ml Oce..

Ingredients250ml Ocean Spray® Light Cranberry Classic™250ml sparkling water1/2 fresh lemon squeezed3 fresh mint sprigs Directions ..

Akin to the family favorite ‘Nutella’, but without the added sugar (in Nutella, cane sugar is the main ingredient, even before hazelnut).

When you’re feeling under the pump at work, family tensions or financial pressures are rising and that ol’ “I’ve just been so busy” call t..

As a (perhaps slightly odd) kid, chocolate cake really didn't do it for me, no matter if it was Barbie herself who dolled the icing...

The ability to remember things is for most of us, as natural as breathing. We take it for granted that we will recall a conversation that we had las..

The dreaded winter cough. It’s a pain in the, ahem, chest. Count yourselves lucky if you and your family have escaped one of the many viruses doin..

We’re in the dark depths of winter now and the seasonal lurgies are out in full force. This Warming Winter Tonic is akin to a comforting...

Hello, Winter! Hello, Cold! Hello, Snotty Nose! Hello, Sore Throat! We’ve all now (somewhat reluctantly) welcomed in winter...a season where some ..

Chicken soup isn’t just good for the soul. A hot bowl of homemade chicken soup has long been regarded as a natural remedy for...

Planted based diets are best for your health. We could all do with eating a few more vegetables.

There is something about oat cookies that conjures up nothing but wholesome memories. The warm milk and cookie moments you wish you could...

These high-protein snacks are deliciously more-ish to munch on as they are, or thrown onto an antipasti platter for a substitution...

by Emily Laurence Sometimes, I miss the food habits of my early 20s. Blissfully unaware of the dangers of processed food. Buying organic w..

I threw these together when I was away at the beach with a group of friends, having had some roast sweet potato leftover from the night before. Some..

When school is back in full swing, many parents start wanting to up the nutrition ante again, to fuel developing minds & growing bodies...

Pecan pie is a classic dessert that I admit to being pretty nervous about 'messing' with. Pecan pie purists will think I'm nuts for creating this stap..

It seems that everyone is fizzing about the wonders of kombucha, and if you haven’t already tasted it or experienced the benefits of this...

I was on a mission. My munching mission was to pretty much ‘free’ the classic choc-chip cookie for those who have food sensitivities.

A tantalizing touch of the Pacific, with the sweet spice of Mexico. Hola! Take your taste buds on a stress-free journey. This is ridiculously easy to ..

#dairyfree #glutenfree Best tucked into straight from the fridge, one bite and the light coconut meruinge-like topping breaks to allow the cold ras..

What we eat and what we drink really are vital parts of what we are – and what we will become. From before we are born all the way into old age, sus..

New-Zealand’s Mental Health Awareness Week runs from 8th October - 14th October. This year’s theme is; Let nature in, strengthen your wellbeing �..

#glutenfree #dairyfree So you may be dairy-free, but do you still scream for a lick of ice-cream every now & then? No need for the trembling bo..

Ingredients: 3 sprigs fresh mint, washed1 tablespoon fresh lime juice100 ml Ocean Spray® Cranberry Classic™ or Cranberry Light Fruit DrinkSparkli..

Ingredients: Prep time:
10 minutes plus chilling 8-10 servings Salad: 5 cups broccoli florets, cut into 1/2-inch pieces 1/2 cup chopped red ..

When it comes to treating the pain and inflammation caused by arthritis, a whole-body approach is the best plan of attack. Taking drugs to help minimi..

This is a simple concoction, yet with distinct flavor complexities ...peppery, zesty, rich, fresh & salty.

#glutenfree Pregnancy is undoubtedly incredibly demanding on a woman’s body, but ultimately, it can be a radiantly happy time where energy is in ..

New science around probiotics proves that the bacteria (or bugs) that live in your intestine have a huge impact on the function of your body and your ..

#glutenfree #dairyfree #vegan A lusciously creamy cheesecake with no cream cheese, sour cream or any cream at all for that matter. Say what?! No ki..

Many of the world’s most common diseases are related to chronic inflammation in the body. Think heart disease, arthritis, diabetes, high blood press..

Not drinking enough water can lead to dehydration, which can cause fatigue, headaches, skin problems, muscle cramps, low blood pressure...

To me, a polenta pizza base is infinitely tastier than your standard flour-based pizza. It's also a tonne easier than trying to make your own 'traditi..

Pesto may just be one of my all-time favourite condiments, but store-bought varieties are often loaded with preservatives...

Type 2 diabetes is the most common form of diabetes, affecting around 90% of New Zealand diabetes sufferers. With type 2 diabetes, the pancreas produc..

This silky and sweet frosting uses soaked cashews as the 'butter' base and is lightly sweetened with Medjool dates & stevia.

A divine coulis doesn't have to be loaded with cane sugar. In fact, I like letting the natural tartness creep into the sweet...

Lemon lovers rejoice! If I call it lemon, then lemon it shall be. I'm not one for just squeeze of lemon in my citrus sweets.

've turned the tide on the classic here, with a fresh take on this favoured dish in the form of a much healthier, flavoursome rendition.

The heat is on! It’s looking to be a scorcher of a summer which means plenty of al fresco dining, beach picnics and warm evening BBQs. Food plays su..

Earl Grey tea and lavender flowers pair beautifully in these moist and lightly fragrant darlings, delicately sweetened with honey and dollop

A healthy smoothie is usually packed with fiber, antioxidants, vitamins, minerals, and should contain satiating fats and protein to ensure..

This little honey is as dreamy as she sounds. Delicately sweetened, moist & decadently rich... Yet without refined sugar, gluten or dairy!

The first of October was World Vegetarian Day and the first of November is World Vegan Day. And if the word ‘vegan’ is a first for you, it means y..

Spring is a time of year when you likely notice that your body naturally craves a gentle cleanse. The energy in nature becomes lighter...

The combo of goat's cheese,  honey & thyme is the stuff dreams are made of. Time to step away from your staple jam…

It’s fascinating to think that about 100 trillion bacteria consider your gut home. While a lot of this bacteria is welcome, some are guests that see..

Cake! Of the raw strawberries and cream kind! Oh me, oh my!

A heavenly trio of a textured hazelnut & ginger base, silky & sweet salted caramel centre + lightly baked maple pears.

Ingredients  Relish ¾ cup Ocean Spray® Reduced Sugar Craisins® Dried Cranberries 1 cup Ocean Spray® Cranberry Classic™ or Light Cranberry F..

Ingredients 250ml Ocean Spray® Cranberry Light Fruit Drink, chilled 2 ounces sparkling water Lime wedge, garnish Mint, garnish Directions Fi..

Research shows that it can take as many as 10 to 15 tastes before a child learns to appreciate a new flavour or food.

 To me, lasagne of any kind has always been an ultimate comfort food so I was delighted that my creation of a very healthy version...

It’s safe to say that most of us are fairly well versed on the numerous health benefits of eating our greens. Childhood memories may mean...

I was pleasantly surprised to discover just how easy (and cheap) it is to make almond milk myself!

Straight up...I'm going to warn you that these super-food babies are hugely addictive. What chips aren't though, right?

Firstly, pine ‘nuts’ are not actually nuts but are in fact the edible seeds from about 20 different species of pine cones.

When setting out on the journey to improve one’s health, many people find their first port of call is finding a suitable health professional to help..

Oh, sweet bowl of comfort, how you warm my Autumn soul!

This dark beauty of a tart has texture and taste to die for. While it's gluten and dairy-free, it's rich and moreish like any good...

Studded with nuts and bejewelled with pomegranate, this vegan dish is as aesthetically pleasing as it is tasty.

Without a doubt, soy is one of the most controversial foods in the natural health world. Depending on who you ask, you may be told...

You’d be hard pressed to walk into a supermarket these days without spotting the words ‘Gluten-Free’ proudly positioned on packaging, jumping ou..

Gluten-free, Vegetarian A seemingly unlikely combo, but when it's foolproof in its success and so charmingly bright, why wouldn't you give it a sho..

Fear not ice cream lovers with dietary restrictions...you can still indulge in sweet satisfaction! After many a trials to achieve the perfect consiste..

Go beyond falafel & hummus with this zesty chickpea dish that is sure to be a staple in your summer repertoire!

For thousands of years, honey from around the world has been revered for its remarkable healing properties.

Cranberries, native to North America, have a long history of medicinal food use. Native Americans used the fruit for the treatment of bladder and kidn..

As I write this it is World Diabetes Day. As you read this, it probably isn’t. But one awareness day a year isn’t really what’s important.  Wha..

A simple and delicious berry smoothie, with only 4 ingredients!

Chicken salad with Reduced Sugar Craisins® is a perfect filling for sandwiches

'Tis a good morning when you start your day with chocolatey goodness. This deliciously crunchy granola is the stuff dreams are made of...

I made this egg dish kind of by accident. What started as something with lofty aspirations as a main ensemble, got flipped on it's head...

Centuries ago, cacao beans were so revered, that they were regularly used as a form of currency. Fast-forward to the modern...

Granted that it's not for all, there is a place for red-meat based meals in a healthy eating regime. These softly spiced lamb koftas are delectably mo..

Cooking for winter wellness is about producing foods that tick all the “comfort” boxes while looking after your health and weight...

Our gut, or gastrointestinal/digestive system, is having its turn in the sun as research reveals that this is no simple plumbing job...

‘Antioxidant’ is a classification of several organic substances, including vitamins A, C and E, selenium, and carotenoids.