Create – Heat – Eat Overnight Oats letting time do the work!

What a great concept, the healthy way to have bircher

Create – Heat – Eat Overnight Oats letting time do the work!

Prep Time: 3 minutes

Yield: 1

Create – Heat – Eat   Overnight Oats letting time do the work!

What a great concept, the healthy way to have bircher muesli! Overnight oats are healthy more accessible way to have Bircher Muesli and is a healthier alternative.


  • • ¼ cup = one serve/or larger size = ½ cup
  • • 1/2 cup of water = one serve or 1 cup = 2 serves
  • • ½ banana, mashed
  • • 1/4 cup berries, fresh or frozen
  • • 1 tablespoon tahini or nut butter of choice
  • • a handful of chopped walnuts, toasted almonds or pumpkin seeds

Make it like so....

  • 1. The night before, place oats in a jar or bowl and cover with water. Store in your fridge overnight.
  • 2. In the morning, add all other ingredients.
  • 3. Option to heat the oats if you want. You can put the jar in a pot of cold water and heat them together or in the microwave for 1 to 2 minutes.
  • 4. Stir to mix well, find a nice place to sit and enjoy!


1. You don't need to use oats, I found quinoa and rice flakes work very well too.

2. You don't need to do this in a jar. Feel free to create in a bowl or other container of your choice.

3. If you don't like cold oats, you can heat them.

4. If you want to add more fat, you could soak the oats in a milk of your choice OR top the oats at service with milk of your choice.
muesli!  Overnight oats really are healthy more accessible way to have Bircher Muesli –  and because you are not using fruit juice and dairy – is a healthier alternative.  Bonus, you are not restricted to using oats, I have created these wonder jars with quinoa flakes as well as rice flakes.

Create - Heat- Eat

Building Breakfast from the bottom of the Jar up!

The basics are so simple – you need 1/4 cup (per serve) of raw/organic long cooking  rolled oats, water, mason jar with lid.  REALLY that’s all your need.  Adding your touches is what makes this a killer breakfast.  I like to add mashed banana, raspberries (fresh or frozen) Tahini, maple syrup and toasted nuts or seeds. 

Last night I didn’t have all my go to ingredients,  I used what was on hand.  Here is what I created – 1/4 cup oats, 1 medjool date (diced and mashed), 1/4 cup frozen raspberries, 1 spoon almond butter, 1 tsp  raw cacao, and to serve, toasted almonds and pumpkin seeds.  I also heated my oats before eating – I filled a pot with water and put the jar in and heated both together (TIP:  bring the cold water and cold jar up to temp together prevents glass from shattering).   If you are short on time, you can always microwave the jar for about 1-2 minutes for the same result.

See the following recipe for your next FUN breakfast creation!  If you want to create a larger batch easy also.  What you can do, is use 1/4 measure per portion  – for example you want to create 8 portions you would measure 2 full cups.  I would then put this is a large bowl that will fit in your fridge and add the water, about 4 cups.

YUM Chocolate Mousse – With a Twist!

Oh what a winner of a dessert! 

I am talking a yummy, creamy, full of chocolate goodness Mousse.  But this one is a bit different, along with rich dark  chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO.  The result is the most wonderful whole mouth feel decadent wonder.  This recipe does not contain egg, sugar, or dairy.  Its a whole plant based healthy bomb that just happens to tick all the lovely things about mousse.

Loaded with the good stuff! More Potassium than Bananas.

Using a food processor or high speed blender, this dessert can be yours in 3 minutes.  The only real planning is to ensure you have ripe avocados.  To help the blending process, I do soak the dates in the juice of the oranges for about 10 to 15 minutes or up to an hour.

YUM Chocolate Mousse!

Prep Time: 15 minutes

Yield: 4

1/2 cup

YUM Chocolate Mousse!

Oh what a winner of a dessert! I am talking a yummy, creamy, full of chocolate goodness Mousse. But this one is a bit different, along with rich dark chocolate I added fresh oranges, dates, cinnamon, vanilla and AVOCADO.


  • 4-8 Medjool Dates (type of date), pitted - SEE NOTE
  • 2 large ripe avocados
  • ½ teaspoon cinnamon
  • Zest and juice of two oranges
  • 1 teaspoon vanilla extract or paste
  • 1/2 cup raw cacao
  • pinch of sea salt

Make it like so....

  • Make it like so….
  • 1. Add the pitted dates to orange juice and allow to soak for 15 minutes or up to an hour.
  • 2. Combine all the ingredients in a good powerful high-speed blender starting with the soaked dates along with the orange juice, followed by the avocado, cinnamon, vanilla and cocoa and sea salt.
  • 3. Blend for about 30 seconds until smooth and creamy.
  • 4. Add a splash of water to make a lighter mousse. Taste and adjust if needed.
  • 5. Spoon into a bowl and allow to set in the fridge.


This recipe is loaded with the good stuff:

Fat and potassium from the Avocados Vitamin C from the Oranges Iron and other minerals from the Dates Magnesium and iron from the Raw Cacao

A NOTE ON THE NUMBER OF DATES: If you like less sweet, start with 4 dates. If you are looking for a sweeter mousse add up to 8 dates. Please keep in mind you are also using fresh squeezed orange juice and it can be very sweet also.


Plant Food Bliss

YUMMY Creamy Chocolate Mousse!

Super Food fit for the Gods!

Raw Cacao = Wonder Food

Vit C + Plant bases Iron are a necessary combination

Pure and real food – Dates for sweetness and added iron. Oranges for soaking, adding sweetness and providing the Vit C to help us absorb the iron from the dates.

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!



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,


Selenium the little mineral that could…

Back in 2013  I was looking for the best  foods to eat for better joint health,  and  I stumbled over Selenium.  I really didn’t know too much about this mineral but I did work out I should start eating Brazil Nuts.  I left it at that and went on my marry way.  I didn’t go beyond my joint health so I missed out on understanding what else this mineral does in our bodies and all the wonderful food sources.  So, I went looking for more about Selenium and want to take you with me.  Here we go.

Brazil Nuts

Selenium Wonder

So, what is Selenium?

Selenium is a trace mineral found naturally in soil and in certain foods and there are even small amounts in water.  For us, Selenium plays an important role in our bodies by increasing immunity – less colds and flu, takes part in antioxidant activity that defends against free radical damage and inflammation, and plays a key role in maintaining a healthy metabolism.

According to studies, consuming plenty of naturally occurring selenium has positive antiviral effects, is essential for successful male and female fertility and reproduction, and also reduces the risk of cancer, autoimmune and thyroid diseases.

Wow that’s a lot for a mineral we don’t pay too much attention to.

What are some signs that your body MIGHT be  low in Selenium:

Sudden hair Loss and skin and fingernail discoloration Hair loss comes on relatively quickly and is evenly distributed and or   heavy whitening of the fingernail beds
Low Immunity Pick up colds and flu easily and frequently
Fatigue There are many causes for fatigue, Selenium can be a cause and is normally not looked at as the cause.  So, if your iron and potassium levels are normal, check your selenium as a possible cause.
Brain Fog and Poor Concentration There are many causes of brain fog – Gluten, Sugar, low potassium, low magnesium and it seems low levels Selenium can also be a root cause.
Reproductive Issues – Men and Women Low levels of Selenium can impact a woman’s cycle and men’s sperm production.  Checking your Selenium levels is place to look when you have exhausted all other possible causes.
Hypothyroidism Great Resource HERE


Here is how you add Selenium back into your diet

 You have some easy choices to make here, eat a balanced diet and ensure to include #REAL #FOOD that contains Selenium or you can add a supplement.  My personal view on this is to just eat the real food.  Eating the food sources also enables your body to get all the other wonderful nutrients that food has to offer.  However, if you are feeling like you want to boost your intake a supplement can help.  I would suggest you speak with your health care professional to be sure it is safe for you.

The daily recommended amount for selenium depends on your age and is as follows, according to the USDA – I am not sure what the other Countries site:

  • Children 1-3: 20 micrograms/day
  • Children 4-8: 30 micrograms/day
  • Children 9-13: 40 micrograms/day
  • Adults and children 14 and up: 55 micrograms/day
  • Pregnant women: 60 micrograms/day
  • Breastfeeding women: 70 micrograms/day

Best Sources of Selenium

Here are the top 15 foods naturally high in trace mineral selenium (percentages based on RDA of 55 mcg/day for adults):

Brazil Nuts 1 cup: 607 mcg 1,103% DV



Try eating a few per day as a snack or adding them to your smoothies or look for Almond/Cashew/Brazil Nut Nut Butter – nick named ABC butter.


1 medium egg: 146 mcg (265% DV)


You only need one to meet y our daily requirements
Sunflower Seeds


(sesame and Flax also)


1 cup: 105 mcg (190% DV)


I have a great recipe for Sunflower Seed Falafel and a dip made with Sunflowers.  I have recently started to eat Sunflower Butter and I add a table spoon to my smoothies or spread it on toast.
Liver (from lamb or beef)


3 oz.: 99 mcg (180% DV)


I wish I had a recipe to support this, but you could try Pate using lovely herbs to help add extra flavor.
Rock fish
3 oz: 64 mcg (116% DV)


3 oz: 64 mcg (116% DV)


Herring Fish


3 oz: 39 mcg (71% DV)





3 oz: 33.2 mcg (58% DV) Best sources is dark meat – from the back and legs


3 oz: 31 mcg (56% DV)


Canned or fresh.  Look for wild Salmon.  You can make fish cakes/baked or grilled fish


3 oz: 25 mcg (45% DV)


Turkey meatballs
Turkey Chili
Roasted Turkey – best source is the dark meat.
Chia Seeds


1 oz: 15.6 mcg (28% DV)


Chia seed jam
add to smoothies
Use as and egg replacement


1 cup mixed: 15 mcg (27% DV)


So good sautéed and served with eggs.  Or as a risotto or soup.

Shiitake and white button mushrooms are best.

Brown Rice 1 cup contains 19 mcg, 35% of DV Replace white rice full stop and add in brown rice.
Lima and Pinto Beans 1 cup cooked contains 10 mcg ­17% DV Pinto beans are great for RE-fried beans and in Chili





1 cup broccoli contains 2.5 mcg ­ 4% of DV

1 cup cabbage contains 3.5 mcg ­ 6% of DV


1 cup spinach contains 3 mcg ­ 5% of DV


I think you would agree, there are so many #REAL #FOOD options to help you maintain your selenium levels in your diet.  Unless your health care professional thinks otherwise, dig into some lovely fresh food.   I have also included a recipe for you to try, Sunflower Seed Falafel.  I hope you enjoy it.


Until next time…  Be Warmly Nourished – body and soul

Are you a Convert Yet? The Wonders of Fermented Foods

I have come to love and depend on fermented foods as part of my overall diet.  But to be honest when I was first introduced to fermentation it was back in 2010 I really didn’t understand the true value of fermentation for our overall health.  Flash forward to Nov 2013 and I was starting to make my own Kombucha, then I moved on to vegetables and loved the results.   But you know your life gets in the way and you forget to make a batch and the process starts to breakdown.   Back in  November  I RE-introduced myself to the world of fermentation and got my mojo back.    Since January I have created different ferments and I am loving my new creations.  Including making my own coconut water Kifer and coconut milk yogurt.  I do need to come clean about the yogurt – my fist attempt produced a very grainy result and I had to start over.

I hear you asking so what’s the point of all this and why should I care.  In simple terms, fermented foods introduce good bacteria back into our bodies that help us build and maintain good gut health.  The fermentation process boosts vitamin and mineral content, reduces the anti-nutrients found in foods,  and helps preserve foods for longer.       The process has been around for centuries but managed to get lost a bit in our modern world.  We need to pay homage to a few stand outs in the ferment world –  China gave us Kombucha a fermented tea which dates back to 221 B.C, Germany gave us Sauerkraut a fermented Cabbage using salt, Japan gave us Miso from rice/barley or soy, Russia gave us Kefir a fermented diary product, Egypt gave us Sourdough the wild fermentation of wheat.  And the list goes on.

I just finished my last project over the weekend, so I thought I would share what I have been working on.   I hope seeing what I have been up to sparks some interest.

Kombucha – promotes detoxification, boosts energy and immunity

Home Brew Bottled

Making Kombucha @ Home

view with SCOBY

Making Kombucha @ Home

Fermented Cashew Cheese – high in protein, fiber and essential fats, highly digestible way to eat nuts.

Cashew and Almond Cheese

Making Fermented Cheese

Coconut Kefir (both water and yogurt) – stops sugar cravings, aids digestion, contains high levels of minerals like potassium


all things Coconut

Making Coconut Milk Kifer/Yogurt

All things Coconut

Coconut Water Kifer






Fermented Hot Sauce  – using 1kg of fresh chilies – capsaicin to fight inflammation and reduces pain rich in antioxidants like Vitim A,C and K, and can boost metabolism.

The Starting point

You need Good Chilies to make a fermented Hot Sauce

Sauerkraut – powerful cancer fighter, rich source of Vitim C, Vitim B6 – for PMS/depression/asthma, folate  and manganese – which helps build joint cartilage

Cabbage Goodness

Starting new batch of Sauerkraut, using purple Cabbage and carrots

Pickled Vegetables – friendly probiotics and beneficial for treating allergies, tumors, infections and auto-immune diseases.


Great on their own or in a Salad

Pickled Carrots with Cinnamon and Cloves!






What a power house!  Still note sure Fermented foods are right for you, here’s some more for you to consider.  I hope you will give fermented foods a try – purchase or make your own.  I would love to know what you think.  I am also planning to but this knowledge to work in a Work Shop in May 2016 so watch this space.

Immune system improves Digestion
Fermentation starts the digestive process by releasing nutrients and breaking them down; digestion is much easier.  Our bodies are able to absorb nutrients ore readily.  Fermented foods also encourage a healthy balance of bacteria in our guts.
Improve Immune Health
70-80% of our immune system lives in our intestinal tract.  When our digestive system is out of balance our immune health can be impacted.  Fermented foods offer us the microbes we need to enhance and balance immunity.  This can help to improve multitude of immune conditions including allergies, inflammatory bowel diseases and autoimmune conditions.

“Probiotics and Their Fermented Food Products Are Beneficial for Heath” J Appl Microbiol Journal of Applied Microbiology Web 6th Oct 2016

Help Manage Weight
Researchers are discovering a healthy balance of bacteria in the gut can help manage obesity and boot our metabolism.


“Diet Effects in Gut Microbiome and Obesity”   Journal of Food Science Web 6th Oct 2016

Help Rid us of Anti-Nutrients
Many grains, beans, nuts and seeds contain phytic acid, which interferes without ability to absorb nutrients.  Fermentation helps us rid of these anti-nutrients making it easier for us to absorb those vitamins and minerals.
Help Improve complexion
An imbalance of gut bacteria can impact our skin microbiome.  Research shows that fermented foods can improve skin health and various skin conditions such as acne, rosacea, eczema, and dermatitis.


“Can These 3 Foods help you say goodbye to Acne?” Body