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Nutrition


Warm Lentil, Tomato, Courgette & Pesto Salad

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

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Christmas Strawberry and Basil Compote

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

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Healthy Halloween

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

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Nutritional Support for a Healthy Mouth

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

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Blue Spirulina Bowl

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

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Broccoli & Leek Cleansing Soup

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

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Oat & Chocolate Chia Muesli Bar

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.

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Raspberry, Cacao & Chia Porridge

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

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Gluten-Free Ginger and Pistachio Crunch

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..

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Are Spuds Your Buds…or Duds?

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

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Easy Edamame Medley

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…

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Superfood Superstar Focus: Lucuma

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..

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Roasted Beetroot Hummus & Herbs

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

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Christmas Chocolate Bark Recipe

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

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Vegan Chocolate Orange Mousse

#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..

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10 Ways to Naturally Improve Your Mental Health

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..

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Spiced Roasted Walnuts

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

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Vegan No-Bake Lemon & Coconut Slice

#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..

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Hearty Vegetable and Chorizo Soup

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

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Spiced Roasted Cauliflower with Maple Tahini Sauce & Almonds

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..

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Dairy-Free Feijoa and Ginger Loaf

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..

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Butternut Pumpkin Soup

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..

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Iron Deficiency Anaemia

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..

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‘Nana’s’ Polish Cucumber Salad

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 ‘..

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Healthy Hydration

"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..

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Shifting Away From Sugar

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..

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Raspberry, Vanilla & Peach Collagen Smoothie

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

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Brown Rice, Roasted Carrot, Walnut & Feta Salad

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..

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Strawberries fresher for longer

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

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Juicing vs. Smoothies

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 ..

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Raw Salted Caramel Sauce

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..

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School lunch box ideas

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

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Practical nutrition tips for parents

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

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Strawberries & Cream Smoothie Bowl

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

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Green-Lipped Mussel Extract Benefits

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

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Benefits of Eating Bee Pollen

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

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Gluten-Free Chocolate Orange Cake

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..

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Fried Rosemary & Thyme Blanched Almonds

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

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Natural Energy Boosters

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 ..

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The Health Benefits of Turmeric

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..

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How to Transition to a Vegan Diet in a Healthy Way

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-..

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Tropical Green Smoothie Recipe

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

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5 ‘healthy eating’ habits that may not be so healthy

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.

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10 Nutrition Tips You’ll Want to Try

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..

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Is a Raw Food Diet Really So Hot?

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

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Roasted Tomatoes with Whipped Feta and Herbs

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

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Summer Fruit Mascarpone & Lemon Curd Dessert

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

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Herbs and Nutrients that Improve Your Immune Response

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

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Gluten & Dairy-Free Christmas Pavlova Wreath Dessert

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..

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Overnight Orange, Apple & Coconut Bircher Muesli

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!

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Dairy-Free Mexican-Spiced Chocolate Ice Cream

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

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Carrot, Orange & Lime Juice

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

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Health Benefits of Juicing

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..

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Toddler Nutrition

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

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Vegan Salted Caramel Slice

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

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The Fundamental Principles of the Paleo Diet

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..

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Dandelion Root Chai Concentrate

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 ..

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Tamari Roasted Almonds

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

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Herbaceous Eggplant & Tahini Bake

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

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Artichoke and Cannellini Dip

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

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A Nutritionist's Top 4 Health-Enhancing Spices to Add to Your Diet

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

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Chili Prawn Linguine with Fresh Herbs

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

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Nutrition Hacks for a Healthy Christmas

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

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Christmas Salad – Quinoa Tabbouleh

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...

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A Nutritionist’s Guide to Improving Sleep

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

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Gluten-Free Vegetarian Paneer and Lentil Spice Pie

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..

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Gluten & Dairy-Free Chocolate Pecan Brownies

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..

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Cranberry, Pistashio & Coconut Frozen Bark

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

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Pink Cranberry Smoothie

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

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Cranberry Light Spritzer

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

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Vegan & Gluten-Free Chocolate & Hazelnut Spread

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

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Nutritional Support for Managing Stress

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..

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Gluten-Free Carrot Cake with Soy Cream Cheese Icing

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...

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7 Foods to Help Boost Focus & Support Memory

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..

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Nutrition Tips for Managing Winter Coughs

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..

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Warming Winter Tonic

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...

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Keeping Colds and Flu at Bay

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

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Nourishing Chicken Soup Recipe

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...

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Eating for health

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

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Oat, Coconut and Raisin Cookies

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

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Gluten-Free Sesame Almond Crackers

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

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How I Eat (and Love) Food When I Know Way Too Much About Nutrition

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

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Balsamic, Honey & Thyme Roast Vege Frittatas

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..

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Back-To-School Nutrition Tips

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

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Vegan Pecan Pie

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..

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Demystifying Kombucha

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...

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Orange, Walnut & Chocolate Cookies

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

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Tropical Fruit Salsa

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 ..

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Raspberry Louise Slice

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

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Food As Medicine

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..

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8 Mood-Boosting Foods

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

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Roasted Banana, Maple & Pecan Ice-Cream

#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..

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Cranberry Lime Spritzer

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

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Broccoli and Cranberry Salad

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 ..

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Natural Remedies For Joint Pain

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..

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Goat Feta, Spinach & Parsley Dip

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

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Ginger and Banana Pregnancy Smoothie

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

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The bugs that happily live in our intestines

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 ..

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Macadamia Crusted Mango & Lime Raw 'Cheesecake'

#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..

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Five foods to help lower inflammation

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

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19 Water-Rich Foods That Help You Stay Hydrated

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

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Polenta Pizza with Balsamic Veggies & Kale Pesto

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..

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Vegan Kale and Walnut Pesto

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

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Type 2 Diabetes: Foods to Eat, Foods to Avoid

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..

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Rosewater, Honey & Almond Cupcakes with Cashew Cream Frosting

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

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Mixed Berry Coulis

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

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Lemon Curd Squares

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.

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Almond Crusted Fish with Spiced Sweet Potato Wedges & Dill Aioli

'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.

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Cooling Foods to Include in Your Summer Diet

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..

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Lavender & Earl Grey Tea Cakes

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

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A Nutritionist’s Tips for Supercharging your Smoothie

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

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Coconut, Honey & Vanilla Bean Cake

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

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Meals without meat

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..

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A guide to eating well with the season

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

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Chèvre, Honeycomb & Thyme on Rye

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

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5 foods & drinks to add into your diet for a healthy gut

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..

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Strawberries & Cream Cheesecake

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

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Pear, Hazelnut and Salted Caramel Tarts

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

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Grilled Salmon with Cranberry Relish

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

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Cranberry Lime Refresher

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

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5 Tricks to Sneak Vegetables into Kids Diets

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

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Gluten-free Moroccan Vegan Lasagne

 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...

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Three Mighty Green ‘Superfoods’

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...

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Homemade Raw Almond Milk

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

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Spiced Kale Chips

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

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Health Benefits of Pine Nuts

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

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The differences between a dietician and nutritionist explained

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..

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Fragrant Moroccan Vegan Lentil Soup

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

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Cacao Cream Tart

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...

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Millet, Pomegranate & Pistachio Pilaf

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

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Is Soy Healthy, or Not?

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...

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What is gluten and is it really bad for you?

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

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Watermelon, Feta & Mint Salad

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..

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Coconut, Vanilla Bean & Honey Ice Cream with Salted Almond Brittle

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

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Garlic roast chickpeas with almonds, feta, mint & lemon

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

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The Medicinal Benefits of Manuka Honey

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

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Health Benefits of Cranberries

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..

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World Diabetes Day

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..

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Ocean Spray® Light Cranberry Smoothie

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

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Ocean Spray® Reduced Sugar Craisins® Chicken Salad

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

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Cacao & Coconut Granola

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

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Smoked Salmon and Leek Omelette

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...

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The Health Benefits of Cacao

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

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Lamb Koftas with Tzatziki & Fresh Apple Mint Chutney

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..

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Coeliac Disease

With an increase in people choosing not to eat gluten, many people have heard of going ‘gluten free’ but it’s actually only deemed...

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Healthy Eating

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

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Gut Health

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

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Antioxidants

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

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