Chia Porridge…my new favourite breakfast

Chia Porridge


Chia Seeds

Almond milk or any other milk of your choice

Hemp seeds (shelled)

Raw Cacao Nibs

Strawberry’s, Banana or any other choice of fruit

Goji Berries

Agave syrup

Take an espresso size cup of Chia seeds and soak in milk (1 part seeds 3 part liquid) leave for about 15 minutes

The simply add the rest of the ingredients as a topping with a little Agave syrup to sweeten. I first had this at Passion Cafe in Ibiza where Lana (the owner) creates beautiful healthy and nutritious food leaving you feeling humble and whole and of course healthy! Enjoy!


The Power of Chia Seeds


There are few ingredients on the planet that can match the awesome power of the chia seed.

Packed with amazing nutrients that your body can use and will help improve your overall health.

Chia seeds are from the plant Salvia Hispanica, which is related to mint. It is native to South America and the seeds were used by the Aztecs and Mayans; “Chia” means strength in Mayan. Now, they are recognised by the modern world as a superfood.

Nutritional Properties

1 ounce (28grams) of chia contains:

  • Fibre: 11 grams
  • Protein: 4 grams
  • Fat: 9 grams (5 of which are omega 3s)
  • Calcium: 18% of RDA
  • Manganese: 30% of RDA
  • Magnesium: 30% of RDA
  • Phosphorus: 27% of RDA
  • In addition they contain Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.


Use them in smoothies, salads or add to your morning porridge for a super nutritional boost.


Energy Boosting Sunday Smoothie

Feeling a little sluggish today? In need of a post Saturday night hangover energy boost? Try this delicious smoothie to perk you up. My husband is feeling a bit sorry for himself today following ‘several’ whisky’s with a friend last night, so to get him up and out of bed I made him this.

Small handful of red grapes

One Apple

Two Kiwis

About 100ml of peach juice + 100ml of water (adjust according to how thick you want it)

Chop the apple up and peel the kiwi then pop in a blender with the liquid and grapes and wiz away until smooth.

Apples – are laden with health properties due their high vitamin, mineral, malic acid and fibre content. They are a good detoxifying fruit and also good for helping to lower cholesterol. They aid digestion and can improve skin condition.

Grapes – cleansing, alkaline and nutritious. The grape-juice diet has been around for many years used for all sorts of chronic illnesses. Red grapes are higher in antoxidants, particulary those that help reduce heart disease.

Kiwi – One of the richest sources of vitamin C you get can, also packed with beneficial minerals, in particular, potassium. They are often better when still firm as when left to ripen too much they tend to have an acetone after taste which I am not fond of.

Enjoy your little pick me up.

Low Carb High Fat: The Best Way To Lose Weight and Stay Healthy


Photo taken from:

This topic is fast becoming the hottest talked about subject this year due to many renowned scientists and doctors now supporting this theory and abandoning the ‘high carb low fat’ health advice.

Evidence from many years ago is now thought  to be wrong and was missinterpreted hence, why people are not getting slimmer but instead getting fatter. Since food companies swapped fat for sugar obesity levels have continued to increase even with the abundance of healthy eating advice available.

Having read a few books and now articles such as this one below, I am a converted ‘high carb low fat’ to a ‘low carb high fat’ consumer and I strongly believe that this is the way to move forward with health advice but as and when things will change, awaits to be seen.

I would be interested to know your thoughts on this subject especially if you disagree.


Mackerel Salad: Low carb high protein lunch


Are you getting your essential fats? The best way to get them is to eat more oily fish and mackerel is great with salad. I by pre-cooked mackerel from ALDI, it’s convenient for work and not at all smelly!

Put a vibrant salad together and add some mackerel for a low carb high protein lunch. It will fill you up without making you feel sluggish after.

  • Mackerel
  • Salad leaves
  • Beetroot
  • Mozzarella
  • Cucumber
  • Tomatoes
  • Pine nuts



Two Minute Breakfast Berries and Yogurt


Sometimes just a simple breakfast to satisfy a sweet craving is needed in the morning. Iprefer not to have cereal as it’s just a high carbohydrate meal that will leave you feeling hungry again in no time at all. But, a good low sugar granola with Greek yogurt (full fat) and berries will not only satisfy you, it will provide you with everything you need to start your day.

Protein, fibre and fat are important for breakfast as evidence has shown this combination will leave you feeling fuller for longer and stabilise blood sugar levels which means your body will use fat storage for energy.

I use frozen berries because they are cheaper and they last longer, just take what you need.

  • Heat a frying pan on a low heat and add your berries, they only need 1 or 2 minutes to warm them through
  • Greek yogurt
  • Low sugar granola (Lizie’s low sugar granola)
  • Add those delicious warm berries to the granola and yogurt