Gut Health Workshop 60 minute Gut Health GROUP Workshop, Mandy's Deli, Birchington Register Here Modern living brings complications with our health, from bloating to IBS, unintentional weight gain, fatigue & tiredness, illness and disease.But you CAN minimise the RISK...if you know HOW. Uncomfortable…
Popular Questions Answered!! Check out some SUCCESS STORIES from clients! No more calorie counting!An impressive 4 stone lost!I now eat more full fat food!2 stone lost in just 5 weeks! Previous Next Join The Programme!
How to Make Gut Healthy Smoothies Download Guide Fancy a Probiotic Rich Smoothie loaded with Prebiotics?! Smoothies are a quick and easy way to create a healthy and nutritious snack or meal that can be enjoyed at any time of the day.This Simple…
Group 'Gut Reset' Programme 21 Day In-Person Programme, Birchington Register Your Interest Here During this 21 Day Group Programme, you will be guided step by step to implement changes which will help you to: Feel RELIEVED of discomfort and pain, calming your digestive…
The 4 Best Ways to Trigger Motivation Download Guide Have you lost your motivation lately? One day we feel like we are on top of the world, and the motivation keeps coming. Other days we might find it impossible to motivate ourselves and…
10 Habits to Help Reduce Drinking at Home Download Guide Alcohol is often the spark to ignite laughter between friends and relaxation after long days, but it can also have a murkier side.As one of the world's most common psychoactive substances, alcohol is…
'Live in the Moment' - starts March 6th Join The Challenge!! Join The Challenge!!
Aubergine Caprese Succulent baked aubergines loaded with rich basil pesto, vine ripened plump and sweet tomatoes, accompanied by creamy stringy mozzarella roasted until charred and caramelised. Serves 4 / Prep 15 mins / Cook 35 mins Ingredients 2 aubergines2 tbsp. olive oil4.4 oz.…
Grilled Lemon Chicken Salad Lemon seasoned chicken, browned in the oven, sliced and served on a bed of hot asparagus and green onions, with peppery rocket and the zingyness of white wine vinegar and roasted lemons. Serves 4 / Prep 10 mins /…
Supercharged Slaw This rich and creamy slaw showcases crunchy red cabbage, and combines it with sweet fresh apples with the added zingy-ness from the Apple Cider Vinegar, finished with a grating of smooth creamy cheddar.The perfect accompaniment to a crisp salmon salad on…
Sweet Berry Toasts Check out this decadent treat highlighting sweet plump berries which are loaded with Anti-oxidants, piled onto 'toasted' sweet potato which are richly smeared with a smooth nut butter and finished with a herb garnish.This dish is also free from the…
Follow this 3 Day Menu to reduce the bloating around your waistline Follow this Anti-Bloating Menu for just 3 days, and FEEL what happens!! Download FREE Today!! You can stop BLOATING in it's tracks, simply by replacing troublesome foods with better and safer…
Welcome... This is your new live & always up to date Wellness & Friendship Newsletter for fun, fitness and friendship!! Events Classes & Programmes Weekly Wellness Challenges Health & Wellness Articles Healthy Recipes Meet Your Coaches Join Our Community Welcome to your Wellness…
Bacon & Broccoli Pancakes Finely chopped in-season Broccoli florets and crispy dry fried Streaky Bacon, with farm fresh Eggs lightly whisked with gluten free ancient seed Buckwheat* flour, forming a light batter which is then gently pan fried into delectable pancakes and drizzled…
Tahini Budha Bowl Dressing The flavour from ground toasted sesames seeds is an absolute delight, and mixed with a little lemon and garlic is divine! Makes 6 Servings / Prep 5 mins / Cook 0 mins Ingredients 1/4 cup (80g) tahini 3…
Balsamic Glaze This sweet and tangy glaze can be drizzled over caprese salads and griddled vegetables, or try it with strawberries and ice-cream! Makes 1/2 cup / Prep 5 mins / Cook 20 mins Ingredients 2 cups good quality balsamic vinegar Method Heat…
Basil & Pine Nut Pesto You can't beat the freshness of home made pesto, and this quick and simple traditional version does not disappoint! Serves 4 / Prep 5 mins / Cook 0 mins Ingredients 1 clove garlic1 big bunch of fresh basil1…
Watermelon & Feta Salad This fresh, cool and crisp salad with juicy Watermelon and crumbly Feta works a treat with roasted Chicken, or pan fried Salmon. Serves 4 / Prep 10 mins / Cook 0 mins Ingredients 3 cups (600g) watermelon, cut into…
Balsamic Vinaigrette Dressing This super mix of Olive Oil and Balsamic Vinegar has additional extras that you wouldn't expect, ideal for a mixed salad on summers day! Serves 6 / Prep 5 mins / Cook 20 mins Ingredients 4 tbsp. olive oil4 tbsp.…
Gut Healthy Weight Loss for IBSGroup Programme Mandy's Deli, Birchington Watch out for the Early Bird offer of just £57!!! IBS controlled my life, but I really feel the improvement with no stomach problems or having to stay at home for fear of…
Mean Lean Smoothie Serves 1 / Prep 5 mins / Cook 0 mins Ingredients 2 kale leaves½ avocado½ apple½ cucumber1 celery stalk½ lemon, juicedmint spring Method Wash all ingredients and place in a high-speed blender.Blend everything until smooth and serve with ice cubes.
Creamy Broccoli Salad with Bacon Serves 6 / Prep 10 mins / Cook 10 mins Ingredients For the salad dressing: 1 cup (285g) Greek yogurt 4 tbsp. apple cider vinegar 1 clove garlic, minced salt and pepper For the salad: 1 broccoli head, cut into bite-size florets 1 pomegranate, seeded ⅓…
Chicken Pesto & Broccoli Salad Serves 4 / Prep 10 mins / Cook 15 mins Ingredients 12 oz. (350g) chicken thighs14 oz. (400g) broccoli1/3 cup (50g) almonds3 tbsp. black olives, sliced1 tbsp. coconut oilHandful basil leaves, for garnish3/8 cup (85g) green pesto Method…
Raspberry Breakfast Trifle Serves: 4 . Prep: 10 mins Ingredients 2 cups (450g) cottage cheese10 oz. (300g) raspberries1 tbsp. honey8 tbsp. cinnamon granola Method Place the cottage cheese, 2/3 of the raspberries and honey into a high-speed blender and blitz until smooth (you…
Spinach Omelette with Avocado & Cottage Cheese Serves: 1 . Prep: 5 mins . Cook: 10 mins Ingredients 4 oz. (115g) spinach, frozen2 eggs½ avocado2 tbsp. cottage cheese1/8 cup (15g) walnuts1 tsp. coconut oil1 tbsp. lemon juicesalt and pepper Method Heat a non-stick…
Zucchini & Carrot Fritters with Avocado Dip These super easy nutrient dense Fritters are just the ticket for a weekend, or any day breakfast or brunch. Ingredients ½ cup (85g) quinoa2 medium carrots, grated1 medium zucchini, grated5 eggs300g cherry tomatoes4 sprigs basil, finely…
Chili Con Carne This delicious Mexican dish is rich in flavour and spicy to boot and can be served with stir fried veggies or a crunchy salad. Ingredients 1 tsp. coconut oil 1 onion, chopped 2 garlic cloves, crushed 2 chili’s, deseeded…
Meaty Ratatouille This super tasty stew of beef and vegetables, warms your cockles and satisfies those homely desires for a rich and dreamy dish. Ingredients 1.1 lbs. (500g) lean ground beef 2 red onions, chopped into wedges4 garlic cloves, sliced1 aubergine, chopped1 courgette,…
Low Carb Shephard's Pie This homely and comforting dish with its rich and delicious gravy and cream topping is not only filling but satisfying too. Ingredients 1 large cauliflower (2 lbs./900g)2 garlic cloves2 tbsp. butter1.1 lbs. ground lamb1 cup (150g) mixed frozen vegetables…
Mediterranean Guacamole Smooth avocado, gently combined with succulent sun dried tomatoes and plump full bodied olives, with the zingy-ness of lemon juice and topped with crumbled creamy feta. Ingredients 2 ripe avocados, halved, pit removed1 lemon, juiced 1 tbsp. chopped sun-dried tomatoes4 cherry…
Black Bean Houmous No matter how you spell it...houmous is a great snack with crispy crudités! Yes carb heavy but healthier than shop bought. Ingredients 1x 15 oz. (400g) can black beans, keep the water from the can1 garlic clove, minced2 tbsp. olive…
Tuna & Avocado Cups Tuna & Avocado Cups, chunky tuna combined with farm fresh eggs and velvety avocado, with the zingy addition of lemon juice. Ingredients 1 can tuna in water, drained1 medium avocado1 small red onion, diced1 small carrot, peeled and grated1…
Chicken in Creamy Mushroom Sauce Farm fresh and plump chicken thighs, browned alongside onions and garlic, accompanied by a tropical creamy sauce, and flavoured with earthy mushrooms and a hint of cottage garden rosemary.This dish is rich and creamy with the evocative aroma…
Italian Style Chicken A simple dish full of the flavours of the Mediterranean, with sun dried tomatoes and olives giving richness, with the freshness of basil. Ingredients 14.1 oz. (400g) chicken breasts1 tbsp. coconut oil1 red onion, sliced1 cup (250g) eggplant, cubed1 can…
Chia Crusted Tuna Steak with Avocado Salsa Wild caught meaty but creamy tuna, pressed delicately with dark and crunchy chia seeds and seared in a hot pan with exotic coconut oil, accompanied by gently mashed avocado and fiery chile, and finished with a…
Fish Nuggets with Garlic & Lemon Beans Fresh plump cod in a crispy coating, this is such a fresh dish with the zingy beans and makes for a perfect summer evening dish. Ingredients 10 oz. (300g) cod filets2 eggs⅜ cup (50g) ground almonds⅜…
Albondigas In Tomato Sauce Check out these Spanish Meatballs, a mix of both pork and beef mince in a tasty tomato sauce, great served with a crispy salad. Ingredients 1 tbsp. coconut oil1 onion, finely chopped2 garlic cloves, crushed14 oz. (400g) beef mince7…
Goats Cheese, Spinach & Pesto Frittata What better way to dress up a frittata which is not only loaded with tasty goats cheese but is topped with pesto! Ingredients 1 tsp. coconut oil1 small onion, finely sliced½ cup spinach (100g) 4 whole organic…
Bacon, Mushroom and Spinach Casserole An omelette style dish you can bung in the oven after browning a few ingredients...now this I like for ease! Ingredients ½ tbsp. olive oil 5.2 oz. (150g) bacon, chopped7 oz. (200g) mushrooms, sliced3.5 oz. (100g) baby spinach6…
Leek & Mushroom Omelette Who doesn't love an omelette, and they are so quick to knock up in no time at all, plus they keep you fuller for longer. Ingredients 1 tsp. coconut oil½ cup (45g) leek, chopped (green part only)1 tsp. dried…
Asian Style Scrambled Eggs I love cooking with flavours and to create colourful and delicious dishes, and this dish has both, it is a delight! Ingredients 3 eggs2 egg whites1 tbsp. soy sauce2 tsp. sesame oil1 ¼ cup (200g) mixed Asian vegetables 1…
Egg Broccoli and Ham Muffins These are so handy, quick to make in batches and they make great grab and go snacks for when you are pushed for time. Ingredients ½ broccoli5 eggs1 clove garlic, mincedpinch of chilli flakes, optional4 slices ham, chopped⅓…
Turmeric Poached Eggs Farm fresh golden yoked eggs on a bed of lush green spinach, and tomatoes which are gently cooked along with the wilted spinach, and finally topped with lightly toasted pine nuts, the delectable seeds of pine cones, which are rich…
Omelette Wraps Who'd have thought an omelette would make such a great wrap, and filled with a delicious salmon and lemon paste too. Ingredients 7 oz. (200g) cottage cheese4 handfuls watercress1 lemon, peel only6 eggs¼ cup (60ml) soy milk1 tsp. mixed herbs4 tsp.…
Omelette with Cottage Cheese Farm fresh eggs whipped and browned in butter, wrapped around creamy cottage cheese and aromatic basil and sweet cherry tomatoes. Ingredients 6 large eggs4 tbsp. water1 tbsp. oil or butterbunch fresh basil200g cottage cheese12 cherry tomatoes Method Beat the…
BLT Breakfast Bowl Farm fresh eggs cooked to your liking, alongside crisp smoky bacon and silky smooth avocado, accompanied by sweet cherry tomatoes, presented on a bed of tender baby spinach leaves seasoned with olive oil and apple cider vinegar, salt and pepper.…
Spicy Tomatoes and Zoodles with Meatballs You can't beat a meatball with a delicious tomato sauce, spiced with cayenne pepper and paprika...a delight! Ingredients 2 clove, Garlic 400 g, Tinned Tomatoes 1 tsp, Spices, paprika 1 tsp (2g), Cayenne Pepper (Ground) 1…
Raspberry & Flaxseed Smoothie Bowl A super treat but without the impact, this raspberry and flaxseed smoothie will be a delight for your tastebuds. Ingredients 3 tbsp. flaxseeds½ cup (100ml) water1 cup raspberries, frozen3 heaped tbsp. (50ml) beetroot juice2 tbsp. natural yogurt (or…
Primal Mayonnaise This tasty dressing uses healthy olive oil to give the most creamiest and delicious mayonnaise I've ever tasted! Ingredients 1 egg1 tsp Dijon mustard2 tsp white wine vinegar or lemon juice¼ tsp salt1 cup light olive oil or avocado oil Method…
Asian Scrambled Eggs This three egg omelette flavoured with curry spices is just perfect served with avocado and a sprinkle of pepper. Ingredients 3 eggssoy sauce, few dropshandful coriander, chopped¼ avocado½ tsp. black sesame seeds, to serve Method Separate the eggs yolks and…
Curried Nuts This mix of almonds, pecans and cashews are a great combination and coated in Indian spices, but very moreish so be careful! Ingredients 1 cup of each cashews (150g), almonds(140g), pecans (100g) 4 tbsp. coconut oil2 tsp. coconut palm sugar4 tbsp.…
Primal Crackers These fantastic little crackers make the perfect accompaniment for cheese or pate, to enjoy as a light snack or during an evening with friends sharing a bottle of red!The dry ingredients are available to purchase from my shop pre-mixed, all ready…
Spinach Shakshuka This quick and easy dish makes for a delicious meal at any time of the day, loaded with nutrient dense ingredients which are not only tasty but will help to keep you fuller for longer too.Loaded with Anti-oxidants, helping to support your…
Almond Bread with Seeds Wow...this Almond Bread with Seeds is a must! I first made it 'live' on Facebook in my Membership group and it was super easy...no faffing involved. I took it over to my mums, and we enjoyed it with pate,…
Butternut Squash & Tomato Soup Home grown butternut squashes make the best and super simple soups that will help not only keep your cockles warm. Ingredients 2 tbsp, Olive Oil2 clove, Garlic1 tsp, Salt400 g, Tinned Tomatoes1000 g, Butternut Squash*250 grams, Onion2 tsp,…
Spicy Butternut Squash with Coconut Mark cut open one of our Squashes, which were grown at the allotment and harvested 6 months ago, to get to the seeds in order to grow us more this year.Sadly he found only two But it's ok...we…
Banana and Chocolate Bites Check out these delightful treats, a great mix of nut butter, banana and chocolate and super low in sugar too. Ingredients 3 ripe bananas*1/3 cup (85g) natural peanut butter1/2 cup (90g) dark chocolate chips2 tsp. coconut oil * Use these…
Red Beans with Tomatoes, Chilli and Ginger This super yummy dish is loaded with not only beautiful beans but a delightful array of fantastic cockle warming spices too, such as paprika, ginger and garlic! Ingredients 1 white onion2 red peppers2 garlic cloves5cm ginger1…
Mocha Truffles Take a look at these delectable delights, higher in both Protein and Fat compared to other regular truffles and super low in sugar too. Ingredients 3 oz. (100g) of dark chocolate, 85% 1/3 cup (80ml) of full fat coconut milk…
Peanut Butter Fluff This is a super dish knocked together with only two main ingredients and so simple. I didn't use the Stevia, and it was stil fab! Ingredients 1 cup (250g) full-fat Greek yoghurt2 tbsp. peanut butter or almond butterStevia (optional)Your favourite…
Almond Flour Pizza Simply replace the flour base with almond flour and Pizza is back on the menu, and who doesn't love a bit of Pizza loaded with veggies and cheese?! Ingredients 2 1/2 cups Almond Flour1/2 teaspoon Baking soda1/2 teaspoon Salt1/2 teaspoon…
Chickpea and Tuna Salad This super tasty salad is packed with flavour from the parsley to the pepper. Not too high in Carbohydrates either, this recipe serves 4 and provides 18g of carbs per serving, so doesn't break the bank. Ingredients 14 oz.…
Herby Sausages These fantastic wee dudes are just the ticket accompanied by a fresh and crunchy salad, or a couple of fried eggs and mushrooms or even as snacks. Ingredients 9 oz. (250g) ground porksalt & pepper2 tbsp. sage, chopped2 tbsp. basil, chopped1…
Cinnamon Granola This is one of the most delicious dishes I've knocked up...you simply do have to try it!The dry ingredients are available to purchase from my shop pre-mixed, all ready to go-go-go, just add the vanilla extract and coconut oil...this saves you…
10 Top Tips to Increase Veggie Intake Download Guide It is widely known that we should be eating an array of vegetables each day, but knowing and doing are two different things!We are often tempted to fill up on quick processed food such…
This is me and my sister Barbie, we were the best of friends growing up...we still are the best of friends 50 years later! Barbie struggled with her weight all her life and of course 'diets' very rarely helped...in fact they did more…
This is my mums success story since allowing me to work with her, read her comments below or scroll down to see her impressive transformation! And if you wonder if a Primal aligned way of living would work for you too, take a…
The Benefits of Living a Primal Lifestyle Scientifically validated and proven to work, a Primal approach simply encourages you to remove the dietary toxins and lifestyle stressors which are likely causing mayhem and chaos inside your body. It encourages you to minimise the…
What is Sprinting & why do it... https://www.youtube.com/watch?v=FxQXRGmJdvk&t=196sSprint Workout Suggestions:Begin each workout with a five-minute warmup of low-intensity walking or jogging (heart rate of “180 minus age” or less) followed by light stretching.Conclude each workout with a five minute cool down identical to…
What is Strength Training & why do it... https://www.youtube.com/watch?v=PE5OzCyrKgAStrength training can be simple, convenient, and safe for everyone with the Primal Essential Movements (PEM). Pushups, pull-ups, squats, and planks collectively work all the major muscle groups of the body in a functional manner,…
Join my Free Facebook Group Secrets to a Sexy Body Click Here Nutrition & Lifestyles are not what they used to be, food is lacking in the nutrients of years ago and we live very stressful, polluted and processed lifestyles. Even eating a variety…
Egg & Bacon Cups Soft farm fresh eggs, encased in full bodied bacon, topped with creamy cheese and baked until golden. Ingredients 6 bacon Rashers6 eggs50g grated cheese1 tbsp olive oilchili flakessalt & pepper Method Pre-heat oven to 170 degrees Lightly oil 6…
Primal Wraps These super little dudes are just the ticket for a small but filling meal, they are loaded with fibre & protein so don't be tempted to have two in one sitting. I did this once...I didn't do it again!!The dry ingredients…
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Success Stories! No more calorie counting!An impressive 4 stone lost!I now eat more full fat food!2 stone lost in just 5 weeks! Previous Next "I wanted to improve my health and lose some weight. I greatly improved my health and in just 5 weeks…
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