Celebrate 2017 and Welcome 2018

Pine and Purple

Magical color for Christmas!


Wishing you the joys of the season and looking forward to the new year, RING IN 2018! 

Around this time, I like to review the  year just ending  and celebrate what is important to me.  This helps me move into the new year with positive energy.    And for 2018,  I wish you three things; 

1. Great health, 2.  Prosperity,  3. Being present


Reflecting  over 2017

Are you like me, do you take time to reflect over the past year and pull out what’s important to you?  Its a wonderful practice and I find it helps me embrace the next year/future with a sense of excitement and wonder.  I hope you will take some time between now and January 1st for reflection and celebrate the things you are thankful for!

For me, I am thankful for my

1.  wonderful husband, who is my life partner, travel mate, walking buddy, and all-round best mate,
2.  family, although far away, are always there for me,
3.  fur baby, Chloe, who at the grand age of 15 (90+ in dog).  She has brought such joy into our lives and we have been blessed with a sweetheart who always attracts attention and cuddles wherever she goes,
4.  friends, who no matter where I am, they are always there to support me and you know be my besties.  THANK YOU!
5.  continued good health! So very thankful that both my husband and I are in good health and can enjoy the things we love doing together.

Vision for 2018

  1.  continue to connect with you, and making a difference in your life as you will in mine,
  2. continue my mission coaching others for success,
  3. find new ways to educate and help others make the connection between health, food eaten, positive self-talk, and the simple act of movement.

What is your vision for the new year?  I hope one thing is to continue to connect with me and share. 

Before I go, I have attached a wonderful recipe that I love and so far, so have others.  The recipe is for my Raw Breakfast Brownie.  Sounds very decadent and they taste decadent YET they’re not.  They are a great balance of good vegan protein, fiber, and healthy fats, they are low in sugar (made with organic maple syrup packed with minerals) and as noted they are Raw (and egg free).  I hope you get a chance to make these.  Share your thoughts and your photos with me!

Have a wonderful holiday and see you back here in the new year!

We recently moved from Sydney Australia up to Brisbane Australia.  Emotionally it was a difficult move, we left behind our home for the last 20 years and city we were proud to call home.  However, a new chapter in our lives was calling us and we made the break.

Very small Christmas tree

Small Yet Powerful – Christmas in our new City

Rawsomest Chocolate Breakfast!

Grab and Go

Breakfast on the Go!


Have you ever wanted to have yummy, decadent treat for breakfast or pre workout.  Well that’s exactly what you get in this way too yummy to be good for your breakfast brownie!  Your cake and eat it too.   Enjoy in good health, warmly nourished…body and soul.

Rawsomest Chocolate Breakfast!

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: makes 10-12 brownies when cut into standard squares. Can get more if you cut smaller - bite sized.


  • • One can organic black beans = 400g can
  • • 1 tbsp. pure vanilla
  • • ¼ tsp sea salt
  • • ¼ tsp baking soda (bi-crab)
  • • 3 tbsp. nut butter
  • (I used organic almond butter and I stirred the oil back in before measuring).
  • • 1 tbsp. coconut oil (solid is fine)
  • • ½ cup pure organic maple syrup
  • • 1 cup +2bsp. Organic rolled oats – or other like quinoa or buckwheat flakes
  • • 3 tbsp raw organic cocoa powder
  • • 1 tbsp ground LSA (Coles/Woollies/Costco/Health food shops) - OPTIONAL
  • • 1 tbsp ground Chia seeds (Coles/Costco/Health food shops)
  • • ¼ cup organic 100% cocoa choc chips OR Nuts like
  • toasted Almond Flakes or Chopped walnuts (health food shops) - OPTIONAL

Make it like so....

  • Make it like so....
  • 1. Line a small pan – 8X8 with cling film. This will make it easier to get the batch out for cutting. Add all the ingredients to the food processor except the nuts or chocolate chips if using. Process until you see all the ingredients are mixed. You may have to scrape down the sides once or twice.
  • 2. Add the optional nuts and choc chips (if using) and pulse to include them. be careful not to over process. It's better to have chucks, this will give the finished product some character
  • 3. Put all of the mixture into your prepared pan and freeze until set. Could take 1 hour. Once set, remove from freezer and turn out onto a board and cut into squares. Place back into the container and return to the freezer for a firmer brownie or the fridge.


What a treat! These raw brownies are such a lovely hit of chocolate yet they are healthy with good fats and fiber. This recipe makes a great option for a speedy breakfast on the run or an all-day snack. It’s got plant based protein, good fats, and good fiber (carbs). This is a true winner for any chocolate lover.



Adding Lemony flavor and hint of Red means Sumac

Cooking with Spice.  I love cooking with spices and fresh herbs the aroma puts me in such a good mood.  Both spices and herbs help create food  traditions or helps the cook, like me, change a dish. While still using the same basic ingredients, you can move from one cuisine to a different one simply by changing the a key spice.  For example have you notice how if you use ginger, turmeric, coriander seeds, chili, cardamom  and cumin you start to think of India, now add chicken and you have a base for a chicken curry.  Now replace some of those spices with Sumac, and you have created a Lebanese or Turkish chicken dish.   Oh you didn’t know you could cook with Sumac.  Its s a wonderful plant seed and it imparts a tangy lemony flavor along with a red tint that makes lamb, chicken, fish and vegetables so tasty.

My first exposure to this wonderful spice was with Ian Hemphill of Herbie’s Spice.  I was taking a spice blending course and we made the best slow roasted tomatoes I  have ever had and the star spice was Sumac.    What a treat and I still make them to this day – 17 years later.

Yet this lovely spice is more then just flavor and color.  It also imparts  medicinal properties.  I was actually surprised and please to learn of all it adds for our health.  Sumac is the common name for Rhus plant  that contains over 250 individual species of flowering plants in the family Anacardiaceae. These plants are found in temperate and tropical regions worldwide, and have a long history of use by indigenous people for medicinal and other uses.

Recent studies done on some  varieties show that sumac has exceptionally high antioxidant properties, improved glycemic control, reduced cholesterol levels and better cardiovascular health!  Bonus attributes for this lovely seed!  Sumac berries may well turn out to be the next super food!

 Cooking with spice is about tradition, creating flavor, loving what you prepare, and maybe HEALTH also!  Dig a little deeper the next time you use a spice or herb and learn more about what you are cooking with.  To your good health!



Make next week better = Meal in a Jar

Hello, I have a project for you to start on Sunday and enjoy for a week!
 I am referring to salads in a jar and creating a grab and go meal.

Creating great salads for an easy grab and go lunch couldn’t be easier. What you need are some great jars, ideally with a wide mouth like Ball or Mason jar,  fresh vegetables, protein options and salad leaves. Each jar will have 3-4 layers – starting with dressing and finishing with softer salad leaves.

Begin by selecting what you think you will want in your salad – washing all the ingredients and cutting the vegetables. Choose a few vegetables that will be the same across each of the salads. It is good to have a few hard veggies to layer at the bottom of the jar.
  • Base or layer one vegetables should be harder, raw items like green beans, snap peas, broccoli, cauliflower, onion, radishes, and capsicum.
  • Once you’ve decided on your base ingredients, you can add different ingredients to one or two salads to make them a bit more interesting. Some great ideas are tinned bean, tuna, left over roast chicken, leftover cooked grains (rice or quinoa).
  • The real fun is putting whole jar together. The key to the jar salad is to layer. Start by placing the salad dressing on the bottom – about 1-2 tbsp. of dressing at the bottom of each jar. Next, add some hard vegetables that won’t soak up the dressing. I like green beans, and cauliflower or sugar snap peas. The next layer is protein like white bean or chicken. I’ve also found it helpful to place your onions at the bottom because the salad dressing helps take some of the strong onion taste away. Your final layer should be your salad greens. If you want you could add cheese to the very top.
  • Close the lid of each jar, place in the fridge and now you have easy grab and go salads for the week. Who said there wasn’t time for a healthy lunch.
  • When you are ready to eat, simply tip the contents of the jar into a bowl or plate…ENJOY!
Note: to make this process easier, it helps if you have some items already prepared like cooked grains, tined items on hand and left overs.

Fancy a Monday Cooking Class?

The start of any week can be so hard when you need to  plan  the family meals, AND ITS MONDAY.   I have an idea for you consider,  why not try adding  at least one NON-MEAT meal per week.   Yes really;  going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes, and obesity;  going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water.    Gee all that just by making a choice to replace meat one or more days per week.  To me totally worth it…but only if the meals are tasty and NOT to hard to make.

Good news, I have the answer for you, my upcoming  cooking class  on May 8th will focused on creating meatless meals.  We  will  create  3 core recipes plus a main meal salad – perfect for winter.   If you are interested please book your ticket here.

And now a bit of history  – The concept of  “Meatless Monday”  is not new NOR is it a  modern trend.  This concept was hatched during WWI in the US to help conserve resources needed for the war effort.   I love it  – was is new once more.


I look forward to seeing you,