Tumeric Latte

Turmeric Latte (Golden Milk) Recipe

This is the perfect replacement for a coffee. So many nutritional benefits, click here 

Tumeric LatteIngredients

Milk – Your choice – coconut, almond, rice, dairy, oat etc

Turmeric/Cinnamon/Ginger mix – 1 teaspoon

Pinch of black pepper (helps absorption of the turmeric)

Honey or maple syrup to taste

Pour all of the ingredients into a small pan and heat over a medium heat for 3-5 minutes.

N.B. – Your turmeric, cinnamon and ginger mix can be kept in a jar in your pantry until you want to use it. Start off with 2 tablespoons of each spice into a jar and mix well. Then you can use a teaspoon of this mixture whenever you want to make a drink.

Wonders Of Tumeric

Turmeric is highly regarded in many Eastern cultures and is pivotal ingredient in Ayurveda medicine.

Turmeric has recently gathered momentum in popularity in western cultures, even though in the 13th century, it was introduced into Europe by Arab traders.

In Medieval England, turmeric was regarded as the ‘Indian saffron’.

The Major Health Benefits Of Turmeric

1.    Brain health and memory

Turmeric improves the oxygen intake of the brain and improves its functionality by increasing the uptake of hormones such as serotonin and melanin.

2.    Skin and Aging

The antibacterial properties contained within turmeric help to deal blemishes and acne as well as reducing redness and skin irritation.

3.    Reduces inflammation and pain

According to research, curcumin, which is the active ingredient in turmeric is a more powerful anti-inflammatory agent than most of the ‘high street’ pain killers.

4.    Depression

Worldwide studies have shown that turmeric is as effective as Prozac in treating depression, without the side effects.

5.    Diabetes

Turmeric lowers blood glucose levels and reduces insulin resistance. It acts as an antioxidant reducing the risk of plaque build up in arteries.

6.    Cancer

By boosting antioxidant levels and your body’s immune system, it’s been known to stop cancer cell growth. Turmeric improves the mitochondrial function at a cellular level.

7.    Anti-Inflammatory

Due to the anti-inflammatory properties of turmeric, it is great for dealing with rheumatoid arthritis and other inflammatory diseases.

Happy Chocolate Day

Ahh yes, Happy Valentines Day.

As long as I can remember they’ve always seems to be about roses, chocolates and spending time with your loved one.

Hmm, I’m into being grateful and appreciative for my husband every day of the year, rather than just on one day, but hey that’s just me.

Anyway, if you’re looking to give, share or just eat some amazing healthy chocolates on your own. Then I’ve got the perfect recipe for you.


Chocolate Caramel Cups

Ingredients - Caramel Filling

1 cup of cashews (soaked for a 2 hrs)

1/4 cup medjool dates (soaked)

1 tbs tahini

1/2 cup of liquified coconut oil

1/4 cup of water saved from the soaked dates


Ingredients – Chocolate

1/2 cup cacao powder

1/2 cup coconut oil

Maple syrup or coconut syrup to taste (dependant on how sweet you like your chocolate)

Pinch of salt



1. Blitz all the caramel filling ingredients together in a Nutribullet, blender or food processor

2. Divide the mixture out into your paper cases placed on a baking tray

3. Stick the tray in the freezer allowing the caramel mixture to set

4. Add all the chocolate ingredients into a small pan and hit gradually on the stove, stirring the mixture occassionally.

5. Remove the baking tray from the freezer

6. Top the chocolate mixture on top of the caramel mixure

7. Swirl the mixture together if you like, or you can just leave it in 2 layers

8. Place back in the freezer to set

9. Remove from the freezer just before serving

10. ENJOY :)

To Carb Up Or Not To Carb Up

There always seems to be talk in the press about the ‘new fad’ diet….. whether it’s counting calories or eliminating certain food groups.

You’re left wondering who and what to believe.

You know what though, just keep it simple and LEARN TO LISTEN TO YOUR OWN BODY, as YOU know YOU better than anyone else. Start to see food as ‘fuel’ for your body instead, and ask yourself….

Is the food on your plate going to nourish you or not?

That’s it really, just keep it simple by eating ‘real whole food’.

In this initial process of ‘tuning in’ to your body and understanding what it actually needs, sometimes we can be pulled off into a different direction, by our bodies current addictions to certain food groups.

e.g.  morning coffee fix, alcohol, believing that bread and pasta will ‘fill’ us up, sweet after every meal.

Sometimes in this instant, it is better to eliminate food groups and start a fresh with a clean slate. By doing this it’s easier to understand your body as well as seeing if you’re intolerant to certain food groups.

So start with eliminating all processed food, gluten, diary and sugar from your diet. By doing so you will be removing your addictions to certain food groups and begin to have more energy throughout your day.

Do I need to carb up?

In running circles it’s still common practice to ‘carb up’ the night before a long run or major race.

If when you listen to your body, you feel it needs carbs, ensure that they are organic whole foods – e.g. brown rice, quinoa, fruit and legumes as opposed to carbs that are made from white flour, refined sugar, high fructose corn syrup and white rice

As an example when I was training for my marathons, I omitted pasta and replaced it with brown rice and felt much lighter when I ran.

There are many marathoners that still ‘carb up’ on pasta and pizza the night before a race, as there are marathoners that run mainly fuelled on a paleo food – Dean Karnazes as an example.

So that said, be your own judge of what’s best to eat for you.

If you are looking to reduce your ‘bad’ carb intake during the day, below are some suggestions.

  1. Wheat bread – swap to ‘paleo’ bread made with almond meal
  2. Soft drinks and juice – swap to water, kefir or herbal teas
  3. Pasta and white rice – swap to cauliflower rice or zucchini noodles
  4. Pre-packaged/bottle sauces – swap to homemade sauces
  5. Chips, crackers and biscuits – swap to nuts and seeds, ideally activate them, as that adds digestion more.

Be prepared with making some simple snacks for work

Here are some snacks that you can easily prepare to eat at work. They are guaranteed to keep the chocolate, chips and soft drinks cravings away.

-       Nuts and seeds

-       Bliss balls

-       Hard boiled eggs

-       Fruit

-       Raw vegetable strips and homemade hummus or gucamole

For more healthy snack recipes - Healthy Meals For Runners