Getting enough calcium into our kids should be high on the agenda. I use greens and chia as one option as they have all of the minerals necessary to ensure calcium absorption, which builds bone density. They are also alkaline which keeps the pH of little bodies in check and immunity high. An acidic environment is a breeding ground for disease, low immunity and inflammation, so construct those sandwiches with care!
What are your favourite sandwich fillings and why do you use them?
I am hosting the event, 5 Days of Raw through the Tonic Nutrition Facebook page via a private group.
On joining you will be given a 5 day menu plan to work through with your fellow group members from the 6th of October, from the comfort of your own home
Discover the benefits of introducing more raw foods into your life, meet other like minded people and take the opportunity for a delicious 5 day detox. Feel great and look amazing!
https://www.facebook.com/events/339442376215061/
Come on over and join in the fun! (At the very least just watch the funny video of me).
Lynsey xx
Don’t eat meat and dairy, ditch the sugar, limit alcohol, avoid trans fats, choose organic, gluten is harmful, make from scratch, say goodbye to processed….wowzer.
I can really see why my clients and others struggle to know where to turn. We’ve made it so difficult for ourselves to get back out of this nutritional funk.
It’s gone on for decades so now eating healthily (or eating “normally” in my book) is a learned skill! Where do you even start?
Well, despite all the limitations, there remains a group of foods that have been here all along. Those who have been quietly waiting to make their comeback in a massive “told you so” stylee. Those who nudge each other on the supermarket shelf, whispering “they’ll be back” as you walk past.
A group of foods that you needn’t restrict, in fact they’re UNLIMITED. Fill your boots man! Go crazy! It’s a party in your plants!
Grab those veggies, as many as you like. Squash them in a cool looking jar and away you go.
Congratulations, you are now a “healthy eater”. So while you’re getting your creative veggie juices flowing, keep munching that raw!
Bit obsessed with the caramel balls 👌💚 accompanied with a green coconut smoothie; pineapple, banana, hemp oil, flax and coconut milk 🍍🍌(**no actual caramel was harmed in the making of these bliss balls).
I made these for lunch box treats but they might not last that long 🙊
1/2 cup mixed nuts – I used pecans, walnuts and almonds
1/2 cup oats (we use gf)
1 tbsp chia seeds
1 heaped tbsp maca powder (really punches the caramel taste, you could sub with dates. But seriously, just buy the damn maca)
2 tbsp peanut butter
1 tbsp cacao
Salt
1/2 cup raisins
2 tbsp maple syrup
Whizz until combined and squeeze into balls. Easy as that. If they’re too loose add some melted coconut oil.
OMG it smells like Christmas has come early in the Tonic Nutrition kitchen 🎄 divine! My neighbours had loads of apples from their tree so they kindly gave some to me 🍎🙏. Home grown apples taste like heaven.
This is basically an apple crumble, kinda?
It’s apple and raisin topped with a raw cranberry and coconut crumble. Apart from a very small amount of agave there is no added sugar.
**look out for the video of Riley devouring his. The child is a beast.
Recipe:
4 apples peeled and chopped
Put in a hot pan with a few ml of water and 1/2 cup raisins.
You don’t really want to cook these, just soften them a little.
Add:
1 tsp cinnamon
1 tsp mixed spice
1 tsp ginger
Stir on high for a few minutes
Crumble: (these would also make awesome bliss balls)
In a food processor add 1/2 cup dried cranberries
1/2 cup desiccated coconut
1/4 cup oats (we use gluten free)
1 tbsp agave
1 tbsp coconut oil
Whizz
These are definitely on the menu at Christmas. (Possibly with a slug of brandy added for the big boys and girls….? 😉)
The boy’s lunch today. Today we have a mixed salad box with potatoes, carrots, corn, cucumber and tomato. I’ve added a drizzle of hemp oil and some ground flax for those essential omega 3s. Most children and adults are deficient in omega 3. Why we love them:
A lot of diseases, like heart disease and arthritis, seem to be related to an inflammatory process. Omega-3s can tune down the body’s inflammation, and that may be how they help prevent some of these chronic diseases
Brain development, growth, hormonal balance, less risk of type 2 diabetes and to stabilise blood sugar.
We’ve also got potassium rich fruit, cranberry & coconut, and nut “caramel” bliss balls (coming soon).
Since it’s Friday I’ll probably put in a packet of crisps too.
No we’re not perfect, nor would I want to be. Unfortunately in modern life these foods exist and I feel teaching moderation and health is better than teaching restriction.
Why not have a go at making your own raw chocolate? It’s pretty easy and you know you’re getting a pure product. I made a fruit and nut selection; cherry, sultanas and blueberries. Half with almonds, half with walnuts 😍
Recipe:
Melt 5 tbsp coconut oil in a warm pan. Doesn’t need to be too hot! It will melt easily at a low heat.
Add 5 tbsp raw cacao
Pinch salt
1.5 tbsp natural sweetener. I used coconut blossom nectar (it’s by Biona and available from any health food shop) but you could use agave or similar
Optional: a few drops of vanilla
**adding peppermint essence will give you minty chocolate 😋
Pour into any moulds, I just filled flexi muffins cases with a few ml of mixture and topped with my nuts and fruit.
Hobby craft sell a range of different moulds if you wanted different shapes or designs.
If you haven’t got moulds use a clean, oiled Yorkshire pudding tray!
Refrigerate until solid (or freeze if you’re impatient!)
I am a Diet & Nutrition Advisor with a Naturopathic approach to healing. I see clients with a range of diet related illnesses such as arthritis, eczema, geographic tongue, IBS, food intolerance, childhood illness, psoriasis, acne, allergies and much more!
I offer free general health advice over on the Tonic Facebook page.
I’m available for personal consultations either face to face in Aberdeen or via Face Time or Skype for national and international clients. Get in touch for an informal chat!
Fig and maca smoothie pot with a swirl of coconut cream. Toffee-like, caramelly and gorgeous 😍🙆 Grown in the mountains of Peru, Maca has been called “Peruvian ginseng.” This super food has been around for over 3000 years and has been used medicinally for centuries in South America.
I order mine off Amazon. Its not expensive and lasts ages. Maca is abundant in amino acids, phytonutrients, essential fatty acids, vitamins (B1, B2, C & E) & minerals (calcium, magnesium, phosphorous, potassium, sulphur, sodium & iron). It has the ability to increase energy & stamina, oxygenate the blood, support neurotransmitter production & increase libido. It’s also great for balancing hormones and fertility.
If you don’t have any Maca (tastes sweet and caramelly by the way) just do fig and banana instead. Figs are amazing!
Figs are an awesome source of calcium, and their high potassium content may counteract the urinary excretion of calcium from highly acidic or high sodium diets. They also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness. Go figs!
So how good for you is that green smoothie? Well, here’s a break down of one I made earlier….
1 banana
1/4 pineapple
60g cavolo nero (3 big stalks)
2 cups spinach
1 tbsp ground flax
1 tbsp hemp oil
100 ml oat milk
Water
11g fibre. That’s just under half of your RDA
31g sugars (great natural energy, nothing from “added sugar” sources. That leaves 21g to pick up over the rest of the day from whole food sources, not added sugar snacks or drinks!)
8% of your daily protein target
255% of your Vitamin A! Boom. Smashed that
177% of your Vitamin C, tick!
32% of your daily calcium target
21% of your daily iron target
All from 1 drink.
Bare in mind that I do diet analysis for people most days. And most of them are deficient in all of those areas.
This eating healthy lark is easy!
tonicnutrition 