YOUR GUT HEALTH & NUTRITION
Buying Produce Organic vs Non-Organic?
[vc_row][vc_column][vc_column_text]When it comes to buying fruit and veg we often get asked should it be organic and local and is the fruit and is the veg we buy in a supermarket the same quality as what you can get in a local grocers? In an ideal world, we would all...
The Healing Power of the Sun
Have you noticed that simply being outside in the sun makes you feel better? I find I am definitely more peaceful and productive when I have had my dose of nature. Just as plants absorb and metabolise sunlight, we do too. As well as eating and drinking foods to...
The word ‘gratitude’
The word 'gratitude' 🙏 Do you think about all that you have? Or do you think about all that you haven’t? We tend to speak negatively about one's life or others'. Quite often, we do not even realise we are being like it. We are just following others, or we are just...
Healing Steps
PUSH yourself to get up before the rest of the world - start with 7am, then 6am, then 5:30am. Go to the nearest hill with a big coat and a scarf and watch the sun rise. PUSH yourself to fall asleep earlier - start with 11pm, then 10pm, then 9pm. Wake up in the morning...
Beginning Today
Beginning today, I will no longer worry about yesterday. It is in the past and the past will never change. Only I can change by choosing to do so. Beginning today, I will no longer worry about tomorrow. Tomorrow will always be there, waiting for me to make the most of...
Healing Videos With Sarah
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Fairy Breakfast
Ingredients 1 egg 1 portion of smoked haddock Pepper and salt Method Poach your egg in boiling water. Bake your haddock with salt and pepper in foil for 15 mins. Done ….
Fairy Strawberry & Blueberry Pancake Bake
Serves 2 Ingredients 60g self raising flour 1/2 tsp cinnamon 15g melted low fat butter 60ml skimmed milk 1 egg 1 tsp vanilla extract 50g blueberries 50g strawberries cut in half 1/2 tsp baking powder 1 dessert spoon of caster sugar Method Heat your oven to 180 degrees...
40-Second Fairy Cake
Ingredients I scoop whey 1/2 tsp baking powder Tiny amount of water so that it’s a thick pancake batter consistency A few blueberries or whatever Method Microwave for 40 seconds
Hot Fairy Chicken
Ingredients 100g chicken Chicken stock cube Tabasco sauce Courgettes Peppers Onions Micro rice (buy frozen if needed) Method Cook the chicken in Fry Light. Add mixed veg, Tabasco and rice. Fry further for 7 mins. Bingo!!! Fairy magic...
Salmon Stir Fry
Ingredients 250g Salmon Tbs Soy Veg of your choice Cooked potato Season with salt & pepper Method Fry in light for 10 mins. Serve.
Chicken Quick Bowl
Ingredients 100g chicken breast 90g potato Broccoli Sweet corn Veg stock Method Cook chicken prior to your quick bowl Par-cook potatoes prior to cooking, cool, then slice. Bung in a wok with a drop water and veg stock. Heat!! Bingo 🧚♀️
Smoked Salmon Egg Wrap
Ingredients 2 large British lion eggs, beaten 1 tbsp chopped fresh dill or chives A pinch of salt and freshly ground black pepper A drizzle of olive oil 2 tbsp fat free Greek yogurt A little grated zest and a squeeze of lemon juice 40g smoked salmon, sliced into...
Fairy Cinnamon Toast
Ingredients 135g egg whites 2 slices of wholemeal bread 1.5g zero calorie sweetener or coconut sugar 1/2 tsp cinnamon 1 tsp vanilla extract Grating of nutmeg (optional) METHOD Mix together your egg whites, sweetener, cinnamon & vanilla. Whisk together until...
Scones Eggs with Hollandaise
TIME: 15 minutes MACROS Calories: 528 Protein: 36 Carbs: 33 Fat: 28 INGREDIENTS 4 eggs 60ml milk 2 tsp butter 2 Scones, halved (gluten-free if required), toasted 200g shaved ham 2 tbsp hollandaise sauce INSTRUCTIONS Start by whisking the eggs and the milk together....
Cherry Ripe Smoothie
SERVES: 1 TIME: 5 minutes MACROS Calories: 407 Protein: 24 Carbs: 34 Fat: 19 Fibre: 4 INGREDIENTS 250ml coconut milk 1 scoop chocolate protein powder (vegan if required) 140g cherries, pits removed 1 tbsp of walnuts 1 tbsp desiccated coconut 1 tbsp cacao nibs...
Raspberry Ripe Bites
SERVES: 10 TIME: 60 minutes MACROS Calories: 110 Protein: 2 Carbs: 4 Fat: 10 Fibre: 2 INGREDIENTS 125g shredded coconut 1 tbsp maple syrup 1 tbsp coconut oil 1 tbsp almond milk 1 tsp lemon juice 75g raspberries 100g dark chocolate INSTRUCTIONS Add all the ingredients...
Vanilla Blondy Bites
SERVES: 12 TIME: 25 minutes MACROS Calories: 118 Protein: 7 Carbs: 9 Fat: 6 Fibre: 1 INGREDIENTS 225g banana, mashed 120g cashew butter 2 scoops vegan vanilla protein powder 1 tbsp rice malt syrup INSTRUCTIONS Preheat oven to 180°C/350°F/gas 5. Line a 12-case mini...
Choc Banana Ice Cream
SERVES: 12 TIME: 15 minutes (plus 5 hours refrigeration) MACROS Calories: 294 Protein: 3 Carbs: 39 Fat: 14g Fibre: 4g INGREDIENTS 450g dates, soaked in boiling water for 30 minutes 2 x (400g) cans coconut milk 3 frozen bananas 65g cocoa powder 1 tsp pure vanilla...
Fairy Raspberry Ice
Ingredients 2 cups of Greek yoghurt 2 tbs maple syrup 1/2 cup raspberries (frozen) 1tbs dessicated coconut Method Mix the yoghurt and maple syrup together until fully combined. Line a baking tray with aluminium foil - spread yoghurt over the tray, keeping it to...
Fairy Egg Omelette
Ingredients 2 eggs 1 smallish tomato 1 tbsp milk 1 tsp low fat butter 1 tbsp parmesan, grated 1 tbsp chives or parsley, finely chopped 1 tbsp protein or mature cheddar, grated 2 thin ham slices Alternative ingredients for weight training 6 eggs (2 full eggs & 4...
15-Minute Teryaki Noodles
Ingredients 150 g buckwheat/brown rice noodles A thumb-size piece of ginger 3 scallions – green part only ½ a red chilli 150 g oyster mushrooms/Aubergine 1 red pepper 1 head of pak choi – 170g max 2 tbsp oil 4 tbsp tamari 1 tbsp maple syrup Juice of 2 limes Ideas to...
Cheesy Egg Pizza
Honestly, you can make your eggs into a cheesy egg pizza Eggs Whites Beat with salt pepper and some paprika Spray a non stick pan with Fry Light Fry off veg of choice Add egg mix Cook Pop under grill Add a tablespoon of passata or salsa (basically no cals) Add cheese...
Roast Veg Salad
Ingredients 1/2 medium sweet potato - sliced 1/2 fennel bulb - sliced 1 cup pumpkin - sliced 1/4 red onion - sliced 1 tbs olive oil 1/4 tsp ground cumin 1/4 tsp ground coriander 2 eggs 2 handfuls of rocket Method 1. Preheat oven to 180ºC. Line a baking tray with...
The Three Key Principles of any Healthy Nutrition Plan
Like all things related to our health, there is no magic one-size-fits-all solution and this applies to the way we nourish our bodies too. It’s tempting to think that if you keep searching on the internet you’ll find an off-the-shelf diet that will work for you and...