Looking for a delicious weekend breakfast? Or really, even a weekday one as these don’t take long at all!
These pancakes are super healthy- packed full of fibre, complex carbohydrates, protein, antioxidants and healthy fats. They will also keep in the fridge for a couple of days and toast well for a quick snack. Enjoy! xx
1 cup buckwheat flour
1/4 cup water or almond milk
1 tsp cinnamon
1 tsp nutmeg
1 tsp vanilla essence
Method: Whisk the eggs, then add the buckwheat flour, spices and water/milk to reach a desired consistency. A thicker batter will make a thicker pancake, and a thinner batter (more water) will make more a crepe. Heat a fry pan and cook pancakes until bubbles appear, then flip. Top with coconut yoghurt (or any yoghurt, if you’re not dairy free) and stewed berries. You could also add fresh mint, or swap the berries for stewed apples and pears.
1-2 cups frozen berries
Method: heat frozen berries in a pan until they have reached desired consistency. It you want them to be more of a sauce, let them simmer for longer.
The key to losing weight is to eat foods that make you feel full, so hunger pains don’t drive you to eat high-calorie foods. For the first meal of the day, go for lots of fibre— at least eight grams. If you’re in a rush, here’s a fruity smoothie you can whip up that contains 11.7 grams.
Depending on your weight, your weight-loss goals, and what you eat for the rest of the day, it’s important to keep your breakfast calorie count between 300 and 500. That means you probably don’t want to splurge on a a high calorie pastry. Choose low-calorie options like veggie omelets, Greek yoghurt, fresh fruit, and whole-wheat toast. A bowl of cereal is another great option; just don’t make these calorie-busting cereal mistakes. If you’re into smoothies, here are some ways to save calories before you sip.
Mango-Kiwi Smoothie For Lovelier Locks
If your hair is dull, dry, and brittle, forget spending lots of money on shampoos and styling products that claim to offer shine and moisture. You need to replenish your hair from the inside out! Made from hair-healthy ingredients like Greek yoghurt, blueberries, and kidney beans, this smoothie will help moisturise the scalp and encourage growth. The beans also offer biotin, which is not only great for your hair, but for your skin as well.
This under 400-calorie smoothie contains almost 20 grams of protein. If you’re skeptical about the beans and spinach, the fruit overpowers their mild flavours so you hardly even notice they’re there.
Keep reading for the simple recipe and nutritional info.
Overnight oats are such a simple and nourishing way to fuel your body for the day! This recipe is perfect for breaking your fast in the morning. Oats are such an amazing wonder food as well as providing the perfect slow-release of energy to keep you boosted for the day. They will keep you fuller for longer and are perfect to boost your brain power for the day!
Along with the benefits of chia seeds, flax and mesquite, you will get a nice dose of Omega 3 fatty acids, fiber, protein, vitamins and hormone-balancing goodness!
1 tsp mesquite powder (optional, can replace with protein powder)
1/2 banana, mashed
2 tbsps coconut yogurt
1/2 tsp. cinnamon
1. Combine all ingredients in a sealed container and stir to combine
2. Store in fridge overnight, or minimum 3 hours
3. In the morning, add desired toppings, including other half of banana and whatever else you fancy.
Top with your favorite, nourishing ingredients as pictured. Some delicious suggestions: half of the banana (sliced), blueberries, strawberries, almonds and pepitas (Image 1). Another delicious combo: half of the banana, kiwi, dried fig, almonds and pepitas (Image 2).
Best enjoyed outdoors with a dash of sunlight & connecting to the Earth!
Sweet Potato is one of the healthiest foods for us. They are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2 1/2 pounds sweet potatoes peeled, seeded, quartered, and cut into 1/2-inch pieces
1/2 cup canola or vegetable oil, divided
Kosher salt and freshly ground black pepper
1 large bunch (about 8 ounces) kale
1/4 teaspoon ground cinnamon
1/2 teaspoon smoked paprika
1/4 teaspoon ground nutmeg
Pinch ground cloves
Pinch cayenne pepper
1 tablespoon light brown sugar
1 small shallot, finely minced (about 2 tablespoons)
2 tablespoons maple syrup
1 tablespoon whole grain mustard
1 tablespoon white vinegar
1 cup (about 6 ounces) dried cranberries or cherries
Adjust oven rack to center position and preheat oven to 200°c. Toss sweet potato pieces with 2 tablespoons of the oil and season with salt and pepper. Arrange in a single layer on a foil-lined rimmed baking sheet. Bake until potatoes are tender throughout and well browned around the edges, 45 minutes to 1 hour.
Remove from oven and allow to cool completely before attempting to remove from foil. Carefully remove potatoes from foil using a thin metal spatula and transfer to a large bowl. Set aside.
Meanwhile, pick leaves off of kale stems into a large bowl and roughly tear with hands; discard stems. Drizzle with 1 tablespoon of the oil, season with salt and pepper, and massage until well-coated in oil. Transfer to a foil-lined rimmed baking sheet and bake until wilted and crisp in some spots, about 7–10 minutes. Remove from oven and transfer to bowl with sweet potatoes.
In a medium bowl, whisk together shallot, maple syrup, mustard, vinegar, cinnamon, paprika, nutmeg, cloves, cayenne pepper, and brown sugar . Whisking constantly, drizzle in remaining 1/4 cup of the oil. Season to taste with salt and pepper.
Add cranberries to bowl with sweet potatoes and kale,. Toss with half of dressing, taste, and add more dressing as desired. The dressed salad can be stored in the refrigerator for up to 5 days. Let it come to room temperature or briefly microwave until warm before serving.
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Naturopath Monica Roberts
My name is Monica Roberts and I am the business owner and Naturopathic Practitioner of Croydon Herbal Health.
I became interested in Naturopathy when my daughter was only 3 months old and suffering from a range of symptoms which were not resolved through main stream medicine.
I was so inspired by the results of her recovery that I went on to study the advanced Diploma and became passionate about helping others learn the importance of living healthy, natural, well balanced lifestyle.
I studied Naturopathy at the Australian College of Natural Medicine where I learned the importance of living a healthy naturally balanced lifestyle. I am a member of the A.N.P.A and have a certificate in counselling enabling me to take a holistic approach to health which incorporates physical and emotional health.
Total wellness and vitality is the goal and it is very achievable.
Your Wellbeing Matters.