Spicy Chicken Coating – Recipe

Spicy Chicken Coating This spicy chicken is simple to make and makes any cut of chicken special – works well with salmon too! Time to make: 5 minutes preparation, 20 minutes roasting Ingredients: 1/2 teaspoon cinnamon 1/2 teaspoon black peppercorns – freshly ground 1/2 teaspoon Lo-salt 1 clove garlic 1 teaspoon paprika 1 teaspoon dried thyme juice of 1/2 Continue reading »

Vegan for beginners: health benefits & potential deficiencies

vegan for beginners guide

To begin this Vegan for Beginners mini guide, here are some of the health benefits of veganism. Vegan diets tend to be lower in total fat, especially trans and saturated fat, cholesterol and alcohol. They’re higher in fruit and vegetables, with their associated antioxidants, phytonutrients, complex carbohydrates, fibre and polyunsaturated fatty acids. Therefore, a vegan diet Continue reading »

Essential Nutrients – Functions & Sources Explained

Essential Nutrients + Sources We read a lot about all the different essential nutrients for the human body, available trough countless number of different foods. Each food contains different nutrients in different proportions and each nutrient has its own specific purpose to the human body. Sometimes it is difficult to remember which food source contain which Continue reading »

Pork Fillets in Creamy Mustard Sauce – Recipe

This can just as easily become a vegetarian dish by omitting the pork fillets. Serves 2, 3GLs per serving Serve with a 7 GL portion of brown basmati rice or the crushed new potato and cannellini bean mash shown below.   Ingredients: 2 good quality lean pork fillets 1 large red onion 1 punnet chestnut mushrooms 2 cloves garlic 1 tbsp Continue reading »

Chocolate Coconut Cookies

Chocolate Coconut Cookies Serves 4, 5 GLs per serving These miniature biscuit bars are great to serve after a meal when you just feel like something sweet. They are also a much healthier alternative than chocolate bars you find in the supermarket. Ingredients: 140g dessicated coconut 3 egg whites 3 tbsp xylitol 1 tsp lime or lemon Continue reading »

Individual Berry Cheesecakes

Individual Berry Cheesecakes Serves 2, 5 GLs per serving These berry cheesecakes are easy to make and can also be made in advance. The base of this cheesecake uses chopped fruit and nuts for a low GL score. These berry cheesecakes are both filling and delicious. For the base: 21g chopped walnuts or pecans (use other nuts if preferred) 4 dried Continue reading »


Phytoestrogens are a group of naturally occurring plant compounds that exert oestrogen-like effects in the body. Currently, research is being carried out to determine the nutritional role of these substances in metabolic functions such as the regulation of cholesterol and the maintaining of proper bone density post-menopause. The evidence is accruing that foods that contain Continue reading »

Essential Fats foods

The right kinds of essential fats foods are actually essential for optimal health. Saturated fats are associated with heart disease, atherosclerosis, high blood pressure, bowel cancer, breast pain and obesity. Instead, polyunsaturated fats are necessary to aid the digestion of the fat-soluble vitamins – A, E, D and K, help improve our resistance to infection and Continue reading »