1) INGREDIENTS (serves one glass): 
1. 1 handful of whole-wheat oats per glass
2. 40 grams of fresh organic blueberries
3. 1 tbs chia seeds per glass
4. Half a cup of water, half a cup of unsweetened almond milk.
5. A small handful of Goji berries or dried raisins / chopped dried apricot.
6. A small handful of Almond flakes
7. Cinnamon powder

2) HOW-TO?
1. Start by pouring the almond milk and water into a bowl.
2. Add the chia seeds to the mix.
3. Let the chia seeds absorb the liquid and expand for at least an hour, or preferably over night in the fridge.
4. Place the chia seeds in a glass (like the photo) or bowl and start by adding the whole wheat, and drizzle a little almond milk on top of it.
5. Then pop some blueberries on top of the wheat, and finally the dried fruit and almond flakes.
6. Top off with a dusting of cinnamon powder, and enjoy! x

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These pancakes consist of six natural ingredients – banana (which lends the creamy consistency, is a natural mood-enhancer, & affords plenty of potassium), peanut butter (a great source of healthy fats, mainly Mono & Polyunsaturates, with a good amount of protein circa 2 tbps = 7 grams of protein), cinnamon (only a small amount required, offering such rich festive flavour & contains manganese, iron, calcium, and fibre), eggs (high in protein – 13g protein per 100g), almond milk and rice flour. They’re super quick-and-easy to make and they’re gluten free. Each regular-sized pancake weighs in at just under 190 good calories. Give it a go and let me know what you think with a  comment below ? x

INGREDIENTS:
1. 1 Banana
2. 1 Organic free-range egg
3. 1 tbsp Peanut butter
4. 2 tbsp Rice flour
5. 2 tsp Cinnamon
6. 1 cup almond milk
7. Coconut butter to fry

HOW TO?:
1. Crack the eggs in a bowl, add the banana, peanut butter, almond milk, cinnamon and flour
2. Use a electrical whisk and stop when smooth and fluffy
3. Smear a tiny corner of coconut butter over the surface of a frying pan
4. Pour a small measure of the pancake mix on the pan. Fry for c. 20 seconds until golden brown on each side
5. Serve with fresh berries or a bowl of 0% Total greek yoghurt to compliment the texture & temperature!
6. Savour and enjoy!!!

There are 5 key components to this dish, as follows:

1) APPLE
‘An apple a day keeps the doctor away’ – they’re a dense source of antioxidants, which help to repair tissue & cells, whilst they’re also rich in vitamin C, with plenty of dietary fibre, and there are only c. 90 calories per apple (!)

2) GRAPEFRUIT
Extremely rich in vitamin C, dietary fibre (pectin), with a remarkably low glycemic index to help the metabolism burn fat.

3) ORANGE
Like most citrus fruit orange is also a great source of vitamin C (100grams provides c. 89% of your daily requirements) – great for an immune boost in these cold times!

4) RASPBERRIES
A wonderfully sour-sweet flavour which also packs a proper vitamin C punch, as well as vitamin K and manganese, whilst increasing heat production in certain fat cells (to maintain the liver and reduce risk of obesity by decreasing production of the fat-digesting enzyme Lipase in the pancreas – the body should absorb & digest less fat!).

5) KIWI 
Just an impossibly dense source of vitamin C, with each large kiwi fruit providing c. 154% of the daily intake, whilst the little black seeds are hidden sources of Omega-3 fatty acids to help lubricate the heart functions. It’s also packed full of the usual vitamin A, K, E, soluble dietary fibre etc, and happens to taste gorgeous!

SOME THINGS TO KEEP IN MIND:
Remember, portion control matters, and it’s worth noting that the fruits contained in this dish deliver most of the calories from sugar. It’s an important step away from artificial sugars though, and chomping on the right fruits (like berries) means you’re not only consuming fructose (the lowest-GI form of sugar with a glycemic index of 19, versus a glass of apple juice at 30, table sugar at 65, and glucose at 100), but also enjoying other benefits like fibre (helps digestion) & plenty of additional vitamins and minerals. By chewing solid food and metabolising it slowly (rather than drinking it straight into your bloodstream) you suffer less of a blood sugar spike.

The sugar rat doesn’t stand a chance ? Faya x

Nutella is the category killer for chocolate at breakfast. They have cornered the market for those who want sheer, creamy, velvety, nutty choco-indulgence spread over their morning toast (or just dolloped on their spoon!); however, whilst it is undeniably delicious, it’s composed of 30g fat per 100g, and is loaded with 55g of simple sugars per 100g, so it isn’t necessarily what I’d class as fitness on toast!

I’ve long thought that it should be possible to enjoy that flavour and indulgence in a healthy way, so armed with my trusty Nutribullet, I blended up a batch of my own healthier hazelnut chocolate spread, using broadly unrefined, healthy ingredients. It’s NOT a light, calorie free option, but you can rest assured that the calories you are taking in (which, by the way, are crucial in order to fuel your active lifestyle) are the ‘best kind’ of calories, bursting with ‘good’ omega fats, plenty of fibre, and more complex sugars. Here are the instructions;

INGREDIENTS:

150g of Hazelnuts
2 tbsp Smooth Almond Butter
1 tbsp Coconut Oil
2 squares of 90% dark chocolate
vanilla essence
50ml almond milk

HOW TO:

1) Place the 150g of hazelnuts into the blender chamber and start to blend them until the consistency turns into a wood-chipping paste (you’ll recognise it when you see it!)
2) Spoon in the almond butter, coconut butter and add c. 25ml of Almond Milk.
3) Grate two or three squares of 90% dark chocolate into the mixture.
4) Blend up the mixture for a further 20 seconds or so, until the texture starts to become smoother
5) Add the remaining 25ml of almond milk if required and blend again for a further 20 seconds or so.
6) Note that the texture will not likely become as smooth as pure nutella, as the amount of fats employed in my version are far lower. It should look a little more granulated (as per the below picture). But the taste will be epic!
7) Spread the mixture onto a couple of wholegrain oatcakes and serve with assorted berries! Voila Faya x

Ingredients (makes 6-8 lollies):
1) 150 g ripe raspberries
2) 1/2 cup fresh cold press Juice (recipe below

How To:
1. Rinse the raspberries and start by mixing them in your Vitamix.
2. Add the homemade juice to the raspberry mixture
3. Taste to see whether you need a little more juice to naturally sweeten the mixture
4. Put the mixture in the Ice lolly containers and pop them in the freezer until frozen (circa 5hours)

Homemade Juice (to sweeten the lollies)
Make your own to avoid unnecessary sugars and additives! Ingredients:
1) 1 ripe apple.
2) 1 peeled lime (I used 2 as I love lime)
3) Just pop them all in a cold press juicer and let it do its thing!

FLAVOURS: THE SAME METHOD ABOVE APPLIES TO THE REMAINING FLAVOURS!
– PEACH: 4 x medium-sized ripe peaches
– BLUEBERRY: 200g of blueberries
– CHERRY: 250g of cherry
– MANGO: 1 x large ripe mango

Enjoy! Faya xx

200g quinoa uncooked
1/2 cup chopped almonds
1/2 cup chopped hazelnuts
1/2 cup chopped pecans
1/2 cup of whole cashews
1/2 cup of sunflower seeds
1/2 cup of pumpkin seeds
1/2 cup of dried cranberries
1 tablespoon of coconut oil
1 tablespoon of Steens 15+ Manuka honey
1 tablespoon of cinnamon

HOW TO:
1) Boil the quinoa, drain it, and let it dry on kitchen towel.
2) Preheat oven to 350 degrees. Lightly coat the baking tray with coconut oil.
3) Mix all ingredients together. I used my Vitamix for 15 seconds on the lowest intensity.
4) Spread the mixture on a baking tray and toast for c. 5 minutes.
5) Allow to cool almost completely before manipulating, then popping it into your muesli container!
6) Dollop out some yoghurt into a bowl, and sprinkle granola over and around it, garnishing with berries. (I’ve also displayed the almond-milk version in a picture below, which works perfectly too!)
7) Consume! Faya x