Whenever I have brain fog I want to reach for something easy and fun to eat and these are the perfect thing, you keep them in the freezer for that 3pm brain fog moment when you want something sweet, cold and satisfying but still actually supportive

How is this recipe good for supporting brain fog, memory + focus?

Wild Blueberries

Wild blueberries are rich in anthocyanins, the blue-purple pigments that act as polyphenols in the body. They help bring antioxidants into the recipe and make these bites feel like a proper brain-loving snack.

Creatine

Creatine helps support the body’s ATP system, which is the energy currency used by both muscles and the brain. Because the brain has such high energy demands, creatine can be especially supportive during times of mental fatigue, brain fog, low motivation or that “I can’t think clearly” feeling.

Collagen

Collagen adds protein and amino acids, including glycine, which plays a role in nervous system regulation and can help make this snack more satisfying. Adding protein to a sweet snack also helps make it feel more balanced and satiating, rather than giving you a quick hit of sugar with nothing to hold you.

Greek Yoghurt

Greek yoghurt adds protein, calcium and live cultures, making the centre creamy while also supporting gut health, which is closely connected to mood, cognition and brain function through the gut-brain axis. The protein also helps make these bites more satiating and supportive for steadier energy.

Dark Chocolate

Dark chocolate is rich in cacao polyphenols, which help support antioxidant pathways, healthy blood flow and inflammation balance which are all important for brain health. It also provides magnesium, a mineral involved in nervous system function, energy production and mood regulation.

Mini Blueberry Bites

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Ingredients

Blueberry Yoghurt Filling

1 cup frozen wild blueberries

½ cup thick Greek yoghurt

5 serves Chief Creatine

4 scoops Chief Vanilla Collagen

½ tsp vanilla extract

1–2 tsp maple syrup or honey, optional

Pinch sea salt

Optional

Handful of frozen wild blueberries to put 1 in centre of each bite

Chocolate Shell

150–200g dark chocolate (70% or darker)

1–2 tsp coconut oil, or up to 1 tbsp if needed to thin

To Serve

Freeze-dried blueberry crumbs, optional

Extra melted dark chocolate for drizzle

Instructions

For The Blueberry Yoghurt Filling

Add the frozen wild blueberries, Greek yoghurt, Chief Creatine, Chief Collagen, vanilla, maple or honey if using, and sea salt to a blender or food processor.

Blend until thick, smooth and creamy.

The mixture should be thick enough to spoon into the moulds. If it is too thick to blend, add an extra spoonful of yoghurt. If it feels too runny, place it in the freezer for 10–15 minutes to firm up slightly.

For The Bites

Spoon or pipe the blueberry yoghurt mixture into a mini ice cube tray or silicone mould.

Fill each mould around ½–⅔ full, depending on how small you want the bites.

Optionally you can add a frozen blueberry at the centre of each bite.

Place in the freezer for 45–90 minutes, or until completely firm.

Once frozen, gently pop the bites out of the mould. If they are sticking, run the underside of the tray under warm water for a few seconds, being careful not to get water on the bites.

Place the frozen bites onto a lined tray and return them to the freezer for 10–15 minutes while you melt the chocolate.

For The Chocolate Shell

Add the dark chocolate and coconut oil to a heatproof bowl.

Melt gently over a double boiler or in short bursts in the microwave, stirring until smooth.

Let the chocolate cool slightly so it is melted and glossy, but not too hot.

Working in batches, place one frozen blueberry bite on a fork over the bowl of melted chocolate.

Spoon the chocolate over the top and sides, then gently tap off any excess.

Place onto the lined tray and drizzle / sprinkle immediately with freeze-dried blueberry crumbs or flaky sea salt, if using.

Repeat with the remaining bites.

Place back in the freezer for 10–15 minutes, or until the chocolate shell is set.

Recipe Notes

Make the bites smaller than you think, they are richer and easier to coat when they are mini.

Keeping the bites fully frozen before coating helps the chocolate set quickly and creates that crisp shell.

If the chocolate starts to thicken or seize, gently rewarm it and add a little extra coconut oil, 1 tsp at a time, until smooth again.

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How is this recipe good for supporting brain fog, memory + focus?

Creatine
Creatine supports cellular energy production and is used for both muscle performance as well as brain energy support, making it such a great addition for foggy or mentally tired days.

Coffee
Coffee of course provides caffeine for short-term alertness and focus, but pairing it with a creamy foam makes the drink feel more satisfying than relying on black coffee alone.

Mini Blueberry Bites

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Ingredients

Healthy Orange Syrup - Makes enough for 4 drinks

½ cup fresh orange juice
Zest of 1 orange, I just used large peels opposed to small zest.
1–2 tbsp honey or maple syrup
Pinch sea salt

Creatine Mont Blanc Cream - For 1 Drink

¼ cup cream, or coconut cream
1–2 tsp orange syrup, or more to taste
½ tsp vanilla extract
1 serve creatine
Pinch sea salt

Easy Cold Brew - Makes enough for 3–4 drinks

3/4 cup coarsely ground coffee
4 cups filtered water

For Serving

Ice cubes

Orange Zest

Sea Salt Flakes * Optional

Instructions

For The Cold Brew

Add the coarsely ground coffee and filtered water to a large jar or French press.

Stir, cover and place in the fridge for 12–18 hours.

Strain through a fine sieve, coffee filter or nut milk bag.

Store the cold brew in the fridge for up to 5 days. Use as-is for a stronger coffee, or dilute with water or milk to taste.

For The Orange Syrup

Add the orange juice, orange zest, honey or maple syrup, sea salt and lemon if using to a small saucepan.

Simmer for 5–8 minutes, until slightly reduced and glossy. It doesn’t need to become super thick, you just want the orange flavour concentrated.

Set aside to cool before adding to the cream.

For The Creatine Mont Blanc Cream

Add the cream, orange syrup, vanilla, creatine and sea salt to a small jug or glass.

Froth, whisk or lightly whip until thick, creamy and softly aerated. You want it fluffy but still pourable. I used my wizz stick.

If it becomes too thick, add a tiny splash of milk to loosen.

For Assembly

Fill a glass with ice.

Pour in the cold brew.

Spoon or pour the orange creatine cream over the top.

Finish with a little extra orange zest & sea salt flakes and serve immediately.

Recipe Notes

Add the creatine to the cream once the orange syrup has cooled, rather than adding it to the hot syrup.

Orange zest is important because it gives a much stronger orange flavour than juice alone.

For the richest Mont Blanc-style foam, use cream or coconut cream. For a lighter version, use milk, but the foam will be softer and less thick.

Start with 1–2 tsp orange syrup in the cream, then add more depending on how sweet and citrusy you want it.

This recipe makes extra orange syrup & coffee, so you can keep the rest in the fridge and use it for more Mont Blanc coffees in the week.

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The mushrooms become deeply golden and caramelised in the oven, then they’re served over a creamy avocado yoghurt brain sauce with parsley, lemon, olive oil and pepitas.

How is this recipe good for supporting brain fog, memory + focus?

Mushrooms
Mushrooms contain ergothioneine, a protective antioxidant found in mushrooms that helps support cellular protection. They also provide B vitamins, which are important for energy production and nervous system function.

Avocado + Olive Oil
Avocado and extra virgin olive oil bring healthy fats and polyphenols, helping support brain cell health, steadier energy and antioxidant pathways.

Greek Yoghurt
Greek yoghurt adds protein and, if using a live-culture yoghurt, can support the gut microbiome. Because the gut and brain are constantly communicating, gut support can play a role in mood, clarity and brain fog.

Pepitas
Pepitas provide magnesium and zinc, two minerals involved in nervous system function, stress resilience and neurotransmitter support.

Harissa Preserved Lemon Mushroom Kebabs with Avocado Yoghurt Brain Sauce

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Ingredients

For The Mushroom Kebabs

3 - 4 large portobello mushrooms

3 - 4 flat mushrooms

3 - 4 cup mushrooms

1 - 2 tbsp olive oil, for brushing

For The Harissa Preserved Lemon Glaze

2 tbsp harissa paste

1 tbsp extra virgin olive oil

1 tbsp tamari

1 - 2 tsp maple syrup or honey

1–2 tbsp preserved lemon, finely chopped

1 garlic clove, finely grated

1 tsp smoked paprika

Freshly cracked black pepper

For The Avocado Yoghurt Brain Sauce

½ ripe avocado

1 cup Greek yoghurt

2 tbsp extra virgin olive oil

1 large handful parsley

¼ cup pepitas

Juice of 1 lemon

Sea salt and freshly cracked black pepper

For Serving

Fresh parsley or coriander

Pickled red onions

Lemon wedges

Extra virgin olive oil, to finish

Instructions

For The Mushrooms

Preheat the oven grill around 200–220°C. Thinly slice all of the mushrooms.

For the portobello and flat mushrooms, slice them into thin ribbons so they can fold easily onto the skewers.

For the cup mushrooms, slice them into thin whole cross-sections rather than ribbons.

For The Harissa Preserved Lemon Marinade

In a bowl, whisk together the harissa paste, extra virgin olive oil, tamari, maple or honey, preserved lemon, garlic, smoked paprika and black pepper.

Taste and adjust if needed. It should be salty, tangy, smoky, slightly sweet and a little spicy.

Add the sliced mushrooms to the marinade and toss very gently to coat. Be careful not to overmix or snap the mushroom slices. The glaze will soften them slightly, which helps them bend and fold more easily onto the skewers.

Thread the mushrooms onto skewers, alternating folded portobello and flat mushroom ribbons with the thin cup mushroom cross-sections.

Fold the portobello and flat mushroom ribbons into little S-shapes or accordion-style folds as you thread them, so they create that ruffled kebab look.

Place the skewers onto a lined baking tray.

For Cooking

Place the mushroom kebabs under the oven grill and cook for 10–12 minutes, or until the mushrooms are starting to soften, darken and caramelise.

Carefully flip the skewers over, then brush with any leftover glaze.

Return to the oven grill for another 8–12 minutes, or until the mushrooms are golden, sticky and slightly charred.

Keep an eye on them as they cook, as the glaze can caramelise quickly under the grill. If needed, brush with a little extra olive oil while cooking to help them stay glossy and golden.

For The Avocado Yoghurt Brain Sauce

Add the avocado, Greek yoghurt, extra virgin olive oil, parsley, pepitas, lemon juice, sea salt and black pepper to a blender or food processor.

Blend until smooth, creamy and spoonable.

Taste and adjust with extra lemon, salt or pepper if needed.

For Serving

Spread the avocado yoghurt brain sauce onto a serving plate.

Lay the mushroom kebabs over the top.

Finish with pickled red onions, fresh parsley or coriander, lemon wedges, freshly cracked black pepper and a drizzle of extra virgin olive oil.

Serve warm.

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The trick to getting that crackly brownie top is whisking the eggs and coconut sugar until glossy before folding through the warm chocolate mixture. The wild blueberries add little pockets of tart sweetness, which cuts through the richness and makes them feel extra spesh!

How is this recipe good for supporting brain fog, memory & focus?

Dark Chocolate & Cacao
Dark chocolate and cacao are rich in flavanols, this is a type of polyphenol that supports brain health through antioxidant, anti-inflammatory and blood-flow pathways. Cacao also provides magnesium, this a mineral involved in nervous system function, mood regulation and energy production, making it a beautiful ingredient for foggy, tired-brain days.

Wild Blueberries
Wild blueberries are rich in anthocyanins, the deep blue-purple pigments that act as powerful polyphenols in the body. These compounds help support antioxidant defences, healthy blood flow and inflammation balance, all of which are important for protecting and nourishing the brain. They also add little jammy pockets of tart sweetness, which cut through the richness of the brownies perfectly.

Eggs
Eggs provide choline, a nutrient the body uses to make acetylcholine, this is a neurotransmitter involved in memory, learning, focus and healthy nervous system signalling. In this recipe, they also help create the fudgy brownie texture and, when whisked with the coconut sugar, contribute to that glossy crackly top.

Cashew Butter
Cashew butter adds creaminess, healthy fats and minerals like magnesium, copper and zinc. These nutrients help support energy production, antioxidant function and the nervous system, while the natural fats make the brownies extra rich, satisfying and gooey.

Almond Flour
Almond flour keeps these brownies gluten free while adding vitamin E, healthy monounsaturated fats, magnesium and fibre. It gives the brownies structure without making them cakey, helping create that dense, fudgy texture.

Gooey Blueberry Cacao Brownies

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Ingredients

For The Blueberry Swirl

75g frozen wild blueberries / ½ cup

For The Brownies

200g dark chocolate, roughly chopped
100g butter
90g cashew butter / ⅓ cup
2 eggs + 1 egg yolk
100g coconut sugar / ½ cup
40g maple syrup / 2 tbsp
5ml vanilla extract / 1 tsp
50g almond flour / almond meal / ½ cup
25g cacao powder / ¼ cup
1–2g sea salt / ¼ tsp
Extra dark chocolate chunks, optional

Instructions

Preheat the oven to 170°C and line a 20cm square brownie tin with baking paper.

Add the frozen wild blueberries to a small saucepan. Cook over medium heat for 5–7 minutes, stirring often, until the blueberries soften and become thick and jammy. Lightly mash with a fork, then set aside to cool.

Add the dark chocolate and butter to a heatproof bowl and melt gently over a double boiler or in short bursts in the microwave. Stir until glossy, then whisk in the cashew butter until smooth. Set aside for 5 minutes so it is warm, but not hot.

In a separate bowl, add the eggs, extra yolk, coconut sugar, maple syrup and vanilla. Whisk for 3–5 minutes, until the mixture looks lighter, glossy and slightly thickened. This step helps create the crackly brownie top.

Slowly pour the warm chocolate mixture into the egg mixture while whisking.

Fold through the almond flour, cacao powder and sea salt until just combined. Do not overmix.

Pour the brownie batter into the prepared tin and smooth gently.

Dollop the thick wild blueberry swirl on top in small teaspoons, then use a skewer to create 3–4 gentle figure-eight swirls. Leave plenty of chocolate batter exposed so the crackly top can form.

Add extra dark chocolate chunks if using.

Bake for 22–28 minutes, or until the edges are set and the centre still has a slight wobble. For gooey brownies, a skewer should come out with moist fudgy crumbs, not completely clean.

Allow the brownies to cool completely in the tin. For the cleanest slices, chill for 1–2 hours before slicing. For the best gooey texture, let them sit at room temperature for 10–15 minutes before serving.

Recipe Notes

These brownies were made with coconut sugar, which gives them a deeper caramel flavour. The crackly top may be slightly less glossy than brownies made with caster sugar, but they still bake up beautifully fudgy and rich.

The wild blueberry swirl is made with just frozen wild blueberries. Make sure the blueberry swirl is thick, not watery, so it does not sink too much or make the brownies too wet.

Do not overbake them. The brownies will continue to set as they cool, so it is better to pull them out while the centre still looks slightly underdone.

For extra gooey brownies, serve at room temperature rather than straight from the fridge.

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How is this recipe good for supporting burn out?

Chief Vanilla Collagen + Chief Pistachio Collagen Bars: Provide collagen-rich amino acids, including glycine. Glycine plays an important role in the nervous system and has been studied for its potential role in promoting relaxation, supporting sleep quality and helping the body recover from stress.

Cashews: Naturally contain magnesium, copper and healthy fats. Magnesium is involved in hundreds of reactions throughout the body and plays an important role in nervous system function, muscle relaxation and energy production.

Pistachios + Pistachio Butter: Provide healthy fats, vitamin B6 and antioxidants. Vitamin B6 is involved in the production of neurotransmitters such as serotonin and GABA, which help regulate mood and support nervous system function.

Dark Chocolate: Contains antioxidant polyphenols and naturally occurring compounds that may help support mood and overall wellbeing when enjoyed as part of a balanced diet.

Pistachio Collagen Ice Cream

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Ingredients

For the pistachio ice cream

3 Chief Pistachio Collagen Bars, roughly chopped (chocolate coating included)

1 cup raw cashews, soaked and drained

1 x 270ml can coconut cream

⅓ cup Chief Vanilla Collagen powder

⅓ cup pistachio butter

1–2 tbsp maple syrup

Pinch sea salt

For the magic shell

80–100g dark chocolate

1 tbsp coconut oil

Pinch sea salt

For the optional toppings

Crushed pistachios

Flaky sea salt

Extra chopped Chief Pistachio Collagen Bar

Instructions

Place the soaked cashews, coconut cream, Chief Vanilla Collagen, pistachio butter, maple syrup and sea salt into a high-speed blender.

Blend until completely smooth and creamy. Transfer to a loaf tin or freezer-safe containe & place in the freezer for 5-10 minutes.

Whilst in the freezer, chop your Chief Pistachio Collagen Bars. Once chopped mix through your semi-frozen ice cream mixture.

Freeze for at least 6 hours or overnight until firm.

For the magic shell

In a small bowl, gently melt the dark chocolate and coconut oil together until smooth.

Stir through a pinch of sea salt.

Allow to cool slightly until still pourable.

For serving

Remove the ice cream from the freezer and allow it to sit at room temperature for 10–20 minutes.

Scoop into bowls or cones.

Drizzle generously with the magic shell.

Finish with crushed pistachios, flaky sea salt and extra chopped collagen bar if desired.

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How is this recipe good for supporting sleep?

Light Low Glycaemic Meal Structure

Because this meal is high in protein and healthy fats yet low in starch and refined carbohydrates, it keeps your blood sugar steady through the evening.

When blood sugar spikes too high before bed (for example, from a carb-heavy dinner), your body releases insulin to bring it back down, but this can cause a secondary drop in blood sugar a few hours later, which often triggers a cortisol release. That cortisol surge is what can make you wake up in the middle of the night or feel restless. This dish avoids that entirely. The beef and cashews provide sustained energy and amino acids that slow gastric emptying, keeping you satisfied without heaviness. The absence of grains and the addition of anti-inflammatory fats from sesame seeds and olive oil help your body stay in a calm, stable metabolic state.

The result: a balanced blood sugar curve, low nighttime cortisol, and an easier transition into deep, restorative sleep with more consistent melatonin release throughout the night.

Lemongrass & Ginger

Lemongrass and ginger for digestive ease

When your digestion is smooth, your body can focus on rest. Both herbs stimulate gastric enzymes and help prevent post-meal bloating, which can otherwise interfere with deep sleep.

Cashews

Natural source of magnesium

Cashews are rich in magnesium, a mineral essential for muscle relaxation and for calming the nervous system. Magnesium supports GABA production, this is your brain’s main inhibitory neurotransmitter that helps quiet the mind and promote deeper sleep

Grass Fed Beef

Tryptophan-rich beef for melatonin production

Grass-fed beef provides tryptophan, an amino acid your body converts into serotonin and then melatonin which is the key hormone that regulates your sleep-wake cycle. It also contains iron and zinc, which support neurotransmitter balance and muscle recovery overnight.

Recipe

Zesty Thai Basil Beef Cups

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Ingredients

For the Filling

1 tbsp tallow or ghee

1 stalk lemongrass, finely minced

1 thumb of ginger, finely minced

2 garlic cloves, finely minced

3 spring onions, finely sliced

500 g beef mince

1½ tbsp tamari

1 tsp fish sauce

1 tsp honey

1/2 cup chopped cashews

1 tbsp sesame seeds

2 baby bok choy, chopped

1 cup Thai basil leaves (loosely packed)

Juice and zest of 1 lime

For the Rice Paper Cups

3–4 rice paper sheets, quartered

Tallow or ghee, for shallow frying

Instructions

Heat tallow in a large pan. Add lemongrass, ginger, garlic, and spring onions. Cook until fragrant (about 1–2 minutes).

Add the mince, breaking it up with a spoon. Cook until browned.

Stir in tamari, fish sauce, and honey. Toss through chopped cashews and sesame seeds.

Mix in bok choy and cook just until wilted. Turn off the heat and fold through fresh basil and lime juice.

For the Rice Cups

Heat tallow in a small pan over medium heat. When shimmering, add rice paper quarters one at a time, they’ll curl and crisp within seconds. Lift out with tongs and place on paper towel to drain.

For Assembly

Spoon beef mixture into crispy rice paper cups. Finish with lime zest and extra basil.

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How is this recipe good for supporting the microbiome?

Goats Kefir

Goat’s kefir is one of the most diverse natural sources of live bacteria and yeasts.

It contains strains like Lactobacillus and Bifidobacterium which can:

• help support microbial balance

• compete with less beneficial bacteria

• support digestion and immune function

Because it’s added after heating, more of these beneficial microbes are preserved.

Pomegranate

Pomegranate is rich in polyphenols, particularly punicalagins and ellagic acid.

These compounds:

• act as fuel for beneficial gut bacteria

• are converted by microbes into active metabolites

• help support microbial diversity

Polyphenols are one of the most important drivers of a resilient microbiome.

Gelatin

Gelatin provides amino acids like glycine and proline, which help:

• support the integrity of the gut lining

• assist in repairing and maintaining the intestinal barrier

This is important because a healthy gut lining:

• allows beneficial bacteria to thrive

• reduces irritation from certain foods

• improves tolerance to fibre and fermented foods

Raw Honey

Honey contains natural antimicrobial compounds and small amounts of prebiotic oligosaccharides.

It may:

• help modulate bacterial balance

• support the growth of certain beneficial microbes

Vanilla Kefir Panna Cotta

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Ingredients

For the Panna Cotta
1 cup (240ml) coconut cream
¼ cup (60ml) milk
1 cup (240ml) goat’s kefir
2 tbsp maple syrup or honey
2 tsp vanilla bean paste (or 2 vanilla bean)
3 tsp gelatin powder
2 tbsp water (for blooming gelatin)

Optional coconut oil for greasing moulds

To serve
Raw honey
Pomegranate seeds

Optional: chopped nuts (walnuts or pistachios)

Instructions

Add gelatin to a small bowl with water and let sit for 5–10 minutes until it becomes gel-like.
In a saucepan, gently heat coconut cream, milk, maple syrup (or honey), and vanilla.
Do not boil, just warm until combined.
Remove from heat and stir through the bloomed gelatin until fully dissolved.
Let the mixture cool for 10–15 minutes so it’s warm but not hot.
Stir in the goat’s kefir.

Grease your moulds with just a small amount of coconut oil so they are easy to unfold.
Pour into moulds or small bowls.
Refrigerate for at least 4 hours or overnight until set.

For Serving
Dip mould briefly (5–10 seconds) in warm water, run a knife around the edge, then gently turn out. Or simply leave out for a few minutes to allow the coconut oil to reach warmer temp so they can slide out.
Plate with a small pool of honey, scatter over pomegranate seeds, and finish with a light drizzle of honey.
Optional: add chopped nuts for texture.

Notes

• Adding kefir after cooling helps preserve beneficial bacteria (very important!)

• If using warm water, keep the unmoulding quick, too much heat will melt the edges

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How is this recipe good for supporting the microbiome?

Peas & Butter Beans

These are rich in fermentable fibres (including resistant starches and oligosaccharides), which act as fuel for beneficial gut bacteria.

When these fibres reach the large intestine, they are fermented by microbes to produce short-chain fatty acids (SCFAs) like butyrate.

These compounds:

• help nourish the cells lining your gut

• support gut barrier integrity

• reduce inflammation in the gut environment

Using both peas and butter beans gives you different types of fibre, which helps support a more diverse microbiome.

Broccolini

Broccolini contains fibre along with sulfur-containing compounds (from the cruciferous vegetable family).

These compounds:

• support detoxification pathways

• interact with the microbiome to influence how these compounds are activated

• contribute to a more balanced gut environment

It also adds to overall plant diversity, which is one of the strongest predictors of microbiome health.

Fresh Herbs (Basil & Parsley)

Herbs are rich in polyphenols, which are often overlooked in gut health.

Polyphenols:

• act as fuel for beneficial microbes

• are transformed by gut bacteria into bioactive compounds

• help increase microbial diversity

Even small amounts can have a meaningful impact when used regularly.

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Creamy Greens And Feta Pasta

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Ingredients

For the pasta + greens
400g pasta (trofie or similar)
1 bunch broccolini, finely chopped

150g peas (split use)

2 tbsp olive oil
1 clove garlic, finely chopped

For the green sauce
150g feta
120g butter beans, drained + rinsed
100g peas

50g fresh herbs (basil + parsley combined)

Juice of 1 lemon

2–3 tbsp olive oil
2–4 tbsp pasta water

Salt + pepper to taste

To finish
50g feta, crumbled
Drizzle olive oil
Squeeze of lemon juice

50g peas

Optional: extra herbs or nuts/seeds

Instructions

For The Pasta
Bring a pot of salted water to the boil. Cook pasta until al dente.

Reserve ½ cup pasta water before draining.
Take your peas pour over boiling water for 30–60 seconds, then drain.

For The Veg
Heat olive oil in a pan over medium heat.

Add finely chopped broccolini and garlic and cook for 5–7 minutes, stirring occasionally, until softened and slightly caramelised.

For The Sauce
In a blender, add:

• feta

• butter beans

• 3/4 of your softened peas

• herbs

• lemon juice

• olive oil

Blend until smooth, adding pasta water as needed to create a silky, pourable sauce.

For Assembly
Add drained pasta to the pan with broccolini.

Pour in your remaining whole peas.

Pour over the sauce and toss well to coat, loosening with extra pasta water if needed.

For Serving
Serve topped with:

• crumbled feta

• drizzle olive oil

• fresh squeeze of lemon

Notes

• If asparagus is in season it would be a perfect swap for the broccolini and even more gut loving!!

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How is this recipe good for gut health?

Bone Broth

Supports Gut Lining & Digestion

Rich in collagen, glycine, and glutamine, which help repair the gut lining and support digestive function.

Coconut Kefir

Promotes Microbiome Balance

Contains probiotics that support a healthy gut microbiome and enhance digestion.

Blue Spirulina

Reduces Gut Inflammation

Contains phycocyanin, which has potent anti-inflammatory and antioxidant effects to soothe the gut and reduce oxidative stress.

Coconut Water

Aids Detoxification & Hydration

Provides essential electrolytes that support digestion (e.g. intestinal motility) and hydration, crucial for maintaining gut health

Pineapple

Improves Digestion

Rich in bromelain, an enzyme that aids in protein digestion and helps reduce bloating

Vanilla Collagen / Protein

Supports Gut Healing

Supplies easily digestible amino acids, including collagen, which is essential for gut repair and overall digestive function.

Recipe

Cloudy Gut Smoothie

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Ingredients

1 cup organic frozen pineapple

1 scoop vanilla collagen or protein powder

½ tsp blue spirulina

½ tsp vanilla essence

2 bone broth ice cubes

½ cup coconut milk

½ cup coconut water

¼ cup coconut kefir

For the (optional) Garnish:

1 tbsp Greek yoghurt (for swirl)

¼ tsp blue spirulina (for swirl & sprinkle)

Instructions

Swirl yoghurt around the insides of the glass. Sprinkle a little extra spirulina around the glass and tap it around for a colourful cloud-like effect.

Add pineapple, collagen, blue spirulina, vanilla essence, bone broth ice cubes, coconut milk, coconut water, and coconut kefir to a blender. Blend until smooth and creamy.

Pour into the prepared glass and enjoy immediately!

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How is this recipe good for supporting inflammation?

This simple, vibrant dish brings together some of the most beautiful, in-season ingredients while gently supporting your body in the background.

Figs

Figs are rich in polyphenols, plant compounds that help nourish your gut microbiome and play a role in regulating inflammatory pathways in the body.

Strawberries

Strawberries bring in vitamin C and anthocyanins, which help combat oxidative stress while also supporting collagen production and overall skin health.

Pomegranate

Pomegranate is packed with compounds like punicalagins, which have been studied for their ability to help reduce inflammation at a cellular level and support long-term wellbeing.

Raw Honey

A drizzle of raw honey adds more than just that tasty sweetness. Unlike processed honey, it retains its natural enzymes, antioxidants and bioactive compounds that can help soothe inflammation, support the immune system and protect cells from damage.

Finished with creamy burrata and fresh mint, you’ve got a dish that feels elevated and indulgent, while still being light, fresh and nourishing.

Recipe

Burrata Fig Salad

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Ingredients

1 burrata

8 strawberries, halved

8 figs, halved

1/2 cup pomegranate arils

1 tablespoon balsamic glaze

1 tablespoon raw honey

Fresh mint, to garnish

Instructions

Arrange the burrata in the middle of a serving plate.

Scatter the halved strawberries, figs and pomegranate arils around the burrata.

Drizzle with balsamic glaze and raw honey, allowing it to coat the fruit and cheese evenly. Garnish with fresh mint leaves and serve immediately.

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Erin Hall

Recipes, hosting guides and travel inspired by the Mediterranean from South West, WA.

By Club Mezze

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How is this recipe good for blood sugar?

Cinnamon

Cinnamon contains bioactive compounds such as cinnamaldehyde which can improve insulin sensitivity, which can lead to better blood sugar control. It may also help reduce the rate at which glucose enters the bloodstream after a meal, which can help prevent spikes in blood sugar levels. Additionally, cinnamon contains other compounds, such as cinnamic acid and cinnamate, which can also contribute to its blood sugar-lowering effect

Nuts & Seeds

(Pecans, almonds, cashews, pepitas, hemp seeds)

Nuts and seeds are rich in healthy fats, protein, and fiber, which can help slow the absorption of sugar into the bloodstream and prevent spikes in blood sugar levels. They also contain magnesium, a mineral that plays a role in insulin sensitivity and blood sugar regulation.

Zero Sweeteners

Avoiding sweeteners, especially refined sugars, can help prevent spikes in blood sugar levels. These sweeteners can cause rapid increases in blood glucose, leading to insulin resistance over time. By avoiding sweeteners, you can help maintain stable blood sugar levels and improve insulin sensitivity.

Recipe

Blood Sugar Granola

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Ingredients

1 cup chopped cashews

1/2 cup chopped almonds

1/2 cup chopped pecans

1/4 cup almond butter

1/4 cup coconut oil, melted

2 teaspoons sea salt

1/4 cup pumpkin seeds

1/4 cup hemp seeds

1/2cup coconut flakes

2 tablespoons cacao powder

4tsp cinnamon powder

2 tablespoons collagen powder

Instructions

Preheat the oven to 150°C and line a baking sheet with baking paper.

Either roughly chop your nuts by hand or quickly blitz in the food processor.

Melt your coconut oil and add to a bowl, whisk in your almond butter until well combined

In a large bowl, combine the chopped nuts, almond butter, melted coconut oil, sea salt, pumpkin seeds, coconut flakes, cacao powder, and collagen powder. Mix well to coat everything evenly.

Spread the mixture evenly onto the prepared baking sheet.

Bake for 25-30 minutes, stirring halfway through, until the granola is golden brown and crunchy.

Remove from the oven and let it cool completely. The granola will crisp up as it cools.

Store in an airtight container at room temperature for up to two weeks.

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How is this recipe good for lymphatic health?

Ginger

Ginger is rich in gingerols and shogaols, which naturally boost circulation and help move fluid through both blood vessels and the lymphatic system. It can gently stimulate the tiny muscles in lymph vessels (called lymphangions) to pump lymph more effectively. It’s also a great support for reducing fluid retention — one of the signs that lymph flow might be stagnant

Chilli

Chilli is packed with capsaicin, the compound that gives it heat. Capsaicin boosts circulation and warms the body, which naturally stimulates lymph flow. It also helps clear out swelling and supports the formation of new lymph vessels over time. This makes chilli a powerful tool for getting things moving when the body feels sluggish or congested.

Turmeric

Turmeric contains curcumin, a compound that’s been shown to lower inflammation by calming key inflammatory messengers in the body (like NF-κB). Since the lymphatic system can easily become sluggish when inflammation is high, turmeric helps keep lymph flowing by reducing this load. It also supports immune cells (like macrophages) found in lymph nodes — helping the lymphatic system clean up waste more efficiently.

Recipe

Spiced Chocolate Orange Truffles

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Ingredients

For the Truffle Base

1 1/2 cup raw cashews, soaked 4+ hours or overnight (then drained)

½ cup coconut cream (thick part from a chilled can works best)

100g dark chocolate (70–85%), melted

2 tbsp cacao powder

3 tsp ground ginger

1 tsp ground cinnamon

1 tsp ground turmeric

Pinch of chilli powder (or cayenne, optional)

Zest of 1/2 orange

2 tbsp melted coconut oil

2 tbsp maple syrup (adjust to taste)

For The Coating:

80g dark chocolate, melted

1 tbsp coconut oil

For The Garnish

Zest of ½ orange

A light dusting of turmeric

Instructions

Soak the cashews in water for at least 4 hours or overnight. Drain well.

In a high-speed blender or food processor, blend soaked cashews with coconut cream until silky smooth.

Then pour this mixture into a shallow ish container and add melted dark chocolate, cacao powder, spices (ginger, cinnamon, turmeric, chili), orange zest, coconut oil, and maple syrup. Mix until thick, glossy, and fully combined.

Taste and adjust sweetness or spice levels to your liking.

Refrigerate for 1–2 hours, or until firm enough to roll. (You can pop in the freezer for 30 minutes if you want this part accelerated)

Scoop and roll into balls & place on a tray lined with baking paper.

Melt chocolate with coconut oil for the coating. Using a fork, dunk each truffle into the melted chocolate, then place back on the tray.

While still wet, sprinkle with orange zest

Chill again until chocolate sets (about 15–20 mins in the fridge). Finish off with a sprinkle of turmeric powder

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How is this recipe good for brain health?

Cauliflower

Rich in Choline
Choline is the precursor to acetylcholine, a key neurotransmitter that plays a crucial role in memory, learning, attention, and muscle control. Adequate acetylcholine levels are essential for cognitive processes, making choline vital for maintaining and enhancing brain function.

Acetylcholine is particularly important for memory consolidation and recall. Higher choline intake has been linked to improved memory performance and cognitive sharpness.

Cell Membrane Integrity

Choline is involved in the production of phosphatidylcholine, a key component of cell membranes, particularly in brain cells. By maintaining the structural integrity of neurons, choline helps protect the brain from damage and degeneration.

Protection Against Neurodegeneration

Choline’s role in producing acetylcholine is important in neurodegenerative diseases like Alzheimer’s. Low levels of acetylcholine are associated with memory loss and cognitive decline, so sufficient choline intake may help delay or reduce the risk of such conditions

Antioxidants

It contains antioxidants like vitamin C and various flavonoids and carotenoids. These antioxidants help in protecting the brain cells from oxidative stress and inflammation, which are linked to neurodegenerative diseases.

Cruciferous Veg & Rich in Sulphoraphane

Cauliflower has strong antioxidant and anti-inflammatory properties, that help protect brain cells from damage caused by oxidative stress and inflammation, it also can improve cognitive function, memory, and learning

Turmeric

Anti-inflammatory properties

Curcumin helps reduce inflammation in the brain, which is linked to neurodegenerative diseases such as Alzheimer's and Parkinson's.

Antioxidant effects

Curcumin acts as a powerful antioxidant, protecting brain cells from oxidative stress, which can damage neurons and contribute to cognitive decline.

Boosts BDNF

Curcumin increases levels of brain-derived neurotrophic factor (BDNF), a growth hormone that supports the survival and function of neurons. Higher BDNF levels are linked to improved memory and cognitive function.

Improves mood

Curcumin influences serotonin and dopamine levels, helping to improve mood and potentially alleviating symptoms of depression.

Enhances brain detoxification

Curcumin supports the brain's ability to remove waste proteins, which may reduce the buildup of amyloid plaques associated with Alzheimer's.

Recipe

Creamy Cauliflower Soup

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Ingredients

1/2 head cauliflower, chopped into florets

2 shallots, halved

2 garlic cloves, whole, skin on

2 tbsp olive oil

1/2 tsp turmeric

3 cups chicken broth

Salt and pepper, to taste

For Parsley Oil Topping:

2 tbsp chopped parsley

2 tbsp olive oil

Pinch of sea salt

Instructions

Preheat oven: Preheat your oven to 200°C (400°F).

On a baking tray, toss the cauliflower florets, halved shallots, and whole garlic cloves with 1-2 tbsp olive oil, turmeric, salt, and pepper. Spread them out in a single layer and roast for 25-30 minutes, until golden brown and tender.

Once roasted, squeeze the garlic from its skins. Add the roasted cauliflower, shallots, & garlic, to a blender. Pour in the chicken broth and blend until smooth and creamy.

If you want it more hot, pour the blended soup into a pot and gently warm it over medium heat. Season with salt and pepper to taste.

Make parsley oil: In a small bowl, mix together chopped parsley, olive oil, and a pinch of sea salt.

Ladle the soup into bowls and drizzle with the parsley oil.

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How is this recipe good for period pain?

Sweet Potato

Vitamin B6 – mood, hormones & PMS symptoms
B6 is key for neurotransmitter production (serotonin, dopamine, and GABA), which influences mood, stress response, and sleep quality. It’s also involved in progesterone synthesis, helping keep oestrogen and progesterone in better balance. Research has linked adequate B6 intake with reduced PMS symptoms like irritability, depression, and breast tenderness.

Magnesium – muscle relaxation & cramp relief
Sweet potatoes provide magnesium, which acts as a natural muscle relaxant. During menstruation, magnesium can help ease uterine muscle contractions (the cause of cramping) and reduce overall muscle tension. It also supports healthy nerve signalling, which can lower pain perception.

Almond Meal

Magnesium-Rich, PMS-Soothing

Magnesium: One of the best plant-based sources, magnesium helps calm the nervous system and relax uterine muscles. Low magnesium levels are linked with more severe cramps.

Vitamin E: This antioxidant may help reduce oxidative stress and inflammation during the luteal phase. Some research links vitamin E with reduced PMS breast tenderness and mood-related symptoms.

Healthy fats: Almonds contain monounsaturated fats, essential for hormone production and absorption of fat-soluble vitamins like A, D, E, and K.

Dark Chocolate & Cacao

Magnesium, Antioxidants & Mood Boost

Magnesium: Cacao is one of the richest natural sources, making it especially beneficial for easing menstrual cramps and reducing muscle tension.

Polyphenols & flavonoids: Plant compounds that reduce inflammation, improve circulation, and may help alleviate headaches associated with hormonal changes.

Protein (23g/serve)

Collagen + Eggs for Period Support

Why protein matters during your cycle:

Stabilises blood sugar → Prevents the spikes and crashes that can worsen fatigue, cravings, and mood swings.

Supports hormone production → Amino acids from protein are the building blocks for sex hormones like progesterone and oestrogen.

Aids tissue repair → Helps rebuild uterine lining post-menstruation and supports overall recovery.

Prevents excessive muscle breakdown → Especially important if your appetite drops during your period, as maintaining muscle mass supports metabolism and energy levels.

Recipe

Period Pain Pudding

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For the Base Layer

200g (¾ cup) mashed sweet potato (smooth)

1 cup (100g) almond meal

4 tbsp (40g) flour (spelt or GF blend)

5 tbsp (40g) cacao powder

1 tsp baking powder

Pinch salt

3 eggs

½ cup (120ml) milk of choice

¼ cup (60ml) melted coconut oil, ghee, or butter

¼ cup (60ml) maple syrup

1 tsp vanilla extract

8 tbsp (80g) collagen powder

½ cup (70g) dark chocolate chunks (optional)

For The Sauce Layer

5 tbsp (70g) coconut sugar

2½ tbsp (20g) cacao powder

1 cup (230ml) hot chai tea

Backup Sauce Plan

In case your pudding decides not to self-sauce (it happens to the best of us), you can whip up a quick stovetop version so nobody knows the difference — except you and me.

Quick Chai-Coconut-Cacao Sauce

1 cup hot chai tea

2 tbsp cacao powder

2–3 tbsp coconut sugar (adjust to taste)

Pinch sea salt

Instructions

Preheat oven to 180°C (350°F). Grease a medium baking dish.

In a bowl, whisk together almond meal, flour, cacao powder, baking powder, and salt.

In another bowl, mix sweet potato, eggs, milk, coconut oil, maple syrup, vanilla, and collagen powder until smooth.

Combine wet and dry ingredients, then fold in chocolate chunks if using. Spread mixture into prepared dish.

Evenly sprinkle coconut sugar and cacao powder over the top.

Gently pour the hot chai tea over the back of a spoon onto the batter. Do not stir.

Bake for 25–30 minutes, or until the top is set but sauce bubbles underneath.

Serve hot so the sauce floods pours out (if it doesn’t pour out, see next step haha)

(For The Backup Sauce)

Add all ingredients to a saucepan & whisk over medium heat until smooth and just starting to bubble.

Simmer for 5+ mins until slightly thickened (it should look shiny & glossy and yum)

Pour generously over warm pudding.

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How is this recipe good for Sleep?

Chamomile

Contains Apigenin

Chamomile contains an antioxidant called apigenin, which binds to specific receptors in the brain that may decrease anxiety and initiate sleep. This helps in promoting a feeling of calm and relaxation.

Mild Sedative Effect

Chamomile has mild sedative properties, which can help reduce anxiety and stress levels, making it easier to fall asleep.

Improves Sleep Quality

Studies have shown that chamomile can improve overall sleep quality, helping individuals fall asleep faster and reducing nighttime awakenings

Recipe

Chamomile Gummies

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Ingredients

2 cups water

3 tablespoons of dried chamomile flowers (or 3 chamomile tea bags)

1tbsp raw honey (or to taste)

1/4 cup lemon juice

4 tablespoons gelatin powder (about 4 packets)

Instructions

You can brew your chamomile one of 2 ways, my preferred is adding it to a coffee plunger and letting it brew for 15 minutes then plunging, but you can of course also brew it on the stove and then strain it.

Add your brew to a small pot, then add in your honey and lemon & stir until well combined.

Sprinkle the gelatin powder over the surface of the warm tea and let it sit for a minute to bloom.

On a low heat stir the mixture continuously until the gelatin is fully dissolved.

Carefully pour the mixture into silicone moulds

Place the molds or baking dish in the refrigerator and let the gummies set for at least 1 hour, or until firm.

*Optional: Dunk in melted dark chocolate for a dash of added magnesium*

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How is this recipe good for Sleep?

Sour Cherry

Improve Sleep Quality:

Sour cherries contain melatonin, a hormone that regulates sleep cycles. Consuming sour cherries or their juice can help improve sleep quality and duration.

Muscle Recovery:

The anti-inflammatory and antioxidant properties of sour cherries can help reduce muscle soreness and improve recovery after intense physical activity.

Anti-Inflammatory Properties:

Cherries are rich in anthocyanins and flavonoids, which help reduce inflammation and may be beneficial for conditions like arthritis and muscle soreness.

Cacao

Magnesium

Cacao is rich in magnesium, a mineral known for its role in relaxing muscles and calming the nervous system, which can help improve sleep quality.

Serotonin and Tryptophan

Cacao contains tryptophan, an amino acid that is converted into serotonin in the brain. Serotonin is a neurotransmitter that promotes feelings of well-being and relaxation. Increased serotonin levels can help improve sleep.

Theobromine

While theobromine is a stimulant, it has a milder effect compared to caffeine and can promote a sense of calm and relaxation without the jitteriness associated with other stimulants.

Almonds

Magnesium

Almonds are also a good source of magnesium, a mineral that plays a crucial role in muscle relaxation and sleep regulation. Adequate magnesium levels can help improve sleep quality, especially for those who have difficulty sleeping.

Melatonin

Almonds, like sour cherries, contain melatonin, the hormone that helps regulate the sleep-wake cycle.

Tryptophan

Almonds contain tryptophan, an amino acid that is a precursor to serotonin and melatonin. Increased levels of these neurotransmitters can enhance mood and promote relaxation, leading to better sleep.

Recipe

Chocolate Cherry Pie

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Ingredients

For the Base

1 1/2 cups almond flour

1/2 cup cacao powder

1/4 teaspoon salt

75 grams butter or coconut oil, melted

3 tablespoons maple syrup

For the Filling

4 cups fresh cherries, pitted (if you can find sour cherries that is preferred)

1/4 cup honey (adjust to taste)

1/4 cup water

2 tablespoons cornstarch

1 tablespoon lemon juice

1/2 teaspoon vanilla extract

For the glaze & toppings

1/4 cup sour cherry juice

3/4 teaspoon gelatin

1/2 tablespoon hot water

2tsp cacao powder

3tsp shaved dark chocolate

Instructions

For the Base

Preheat your oven to 350°F (175°C).

Place the almond flour, cacao powder, and salt in the bowl of a food processor. Pulse a few times to mix the dry ingredients.

Add the melted butter or coconut oil and maple syrup to the food processor.

Process until the mixture forms into solid crumbles that hold together when pressed

Transfer the dough to a greased 9-inch pie pan.

Press the dough evenly into the bottom and up the sides of the pan. Use your fingers or the back of a spoon to ensure it is firmly packed and smooth.

Bake the crust in the preheated oven for 10-12 minutes, or until it is set and slightly firm to the touch.

Remove from the oven and let it cool completely.

For the filling

In a medium saucepan, combine the cherries, honey (or sugar), and water. Heat over medium heat until the cherries release their juices and the mixture starts to simmer, about 5-7 minutes.

In a small bowl, mix the cornstarch with a few tablespoons of cold water to create a slurry.

Slowly pour the cornstarch slurry into the cherry mixture while stirring constantly.

Continue to cook and stir until the filling thickens, about 2-3 minutes.

Remove the saucepan from the heat.

Stir in the lemon juice, vanilla extract,

Allow the filling to cool to room temperature before using it in your pie. This will help it set and thicken further.

Once your pie crust is cooled you can pour in your cherry mixture.

For the glaze

For the glaze add your cherry juice in a small bowl, sprinkle the gelatin and allow to bloom for 5 minutes, then add your hot water and mix until all the gelatin is dissolved. Allow it to cool a little but not too long just until room temp.

Use a pastry brush to apply the warm glaze to the top of your pie and then pop in the fridge until you want to serve it so the glaze can set.

Optional toppings

You can sprinkle some cacao and shaved chocolate over your pie at the end if you so desire (I desired this)

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How is this recipe good for supporting sleep?

Magnesium Glycinate

Calms the Nervous System

Supports GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and reduces anxiety.

Regulates Melatonin

Helps regulate the sleep-wake cycle by supporting melatonin production.

Relieves Muscle Tension

Reduces cramps, spasms, and overall tension that can interfere with restful sleep.

Highly Absorbable

Glycinate is one of the most bioavailable forms of magnesium, making it especially effective for sleep support.

Pistachios

Natural Source of Melatonin – Pistachios contain one of the highest amounts of melatonin among plant-based foods.

Rich in Magnesium & B6 – Magnesium and vitamin B6 support serotonin and melatonin production, enhancing relaxation and sleep.

Kiwis

Rich in Serotonin

Kiwis contain serotonin, a neurotransmitter that helps regulate sleep cycles and supports melatonin production.

The Research: A study found that eating 2 kiwis one hour before bed improved total sleep time, sleep efficiency, and sleep onset in adults with sleep disturbances.

Recipe

Magnesium Kiwi Bites

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Ingredients

2 organic kiwis, sliced into discs

100g dark chocolate (70% or higher), chopped

1/2 tsp magnesium glycinate powder (unflavoured or vanilla) [follow dosage instructions of the one you make for 2 serves)

2 tbsp chopped pistachios

Instructions

Slice the organic kiwis into discs, keeping the skin on. Pat them dry with a paper towel to remove excess moisture.

In a heatproof bowl, gently melt the dark chocolate over a double boiler or in short bursts in the microwave, stirring until smooth.

Once melted, stir in the magnesium glycinate powder until fully incorporated.

Dunk half of each kiwi slice into the chocolate, ensuring an even coating. Let excess chocolate drip off.

Place the chocolate-coated kiwi slices on a lined tray and immediately sprinkle with chopped pistachios.

Transfer the tray to the fridge for 20-30 minutes or until the chocolate sets.

Eat straight from the fridge for a refreshing, nutrient-rich treat before bed!

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How is this good for gut health?

Pumpkin Seeds

Zinc

Zinc is crucial for hormone production and can help in the creation and release of hormones in the body, including thyroid and sex hormones.

Magnesium

This mineral aids in the production of hormones like progesterone, estrogen, and testosterone, and is also vital for overall hormonal balance.

Olive Oil

Monounsaturated Fats

Similar to avocados, the healthy fats in olive oil are crucial for hormone production and can help in maintaining hormonal balance.

Antioxidants

Olive oil also contains antioxidants like Vitamin E and polyphenols, which can protect cells, including hormone-producing cells, from oxidative stress.

Avocado

Healthy Fats

Avocados are high in monounsaturated fats, which are essential for hormone synthesis and balance. Healthy fats are crucial for the building blocks of hormones, transport of hormones & maintaining healthy cell membranes, which can influence hormone receptors

Recipe

Pumpkin Seed Pesto Chicken Wrap

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Ingredients

For the Pumpkin Seed Pesto
1 cup raw pumpkin seeds (also known as pepitas)
2 cups fresh basil leaves, tightly packed
1/2 cup grated parmesan cheese
1-2 cloves garlic, peeled
Juice of 1 lemon
1/2 cup extra-virgin olive oil, plus more if needed
Salt and pepper, to taste

For the poached chicken
(You can totally buy an organic free range bbq chicken if you want to skip this step)
2 chicken breasts
1/2 lemon
3tsp salt
Small handful pepper corns

Other Ingredients
3tbsp greek yoghurt
1/2 avocado
1 gluten free wrap

Instructions

For the pesto
Toast the Pumpkin Seeds: In a dry skillet over medium heat, toast the pumpkin seeds, stirring frequently, until they are golden and fragrant, about 3-5 minutes. Be careful not to burn them. Remove from heat and let cool.
Blend the Pesto: In a food processor or blender, combine all of the pesto ingredients until combined to your preference.
Season the Pesto:
Taste the pesto and season with salt and pepper. Adjust the consistency if necessary by adding a little more olive oil for a smoother pesto.

For the poached chicken
Add your chicken, sliced lemon, salt and peppercorns to your pot and fill then cover about an inch over the chicken with filtered water
Bring chicken up to a simmer and leave on simmer (do not boil) for around 15-20mins
Pull chicken out to rest for at least 10 minutes for the juices to redistribute
Shred your chicken up with two forks

For the wrap
Combine your yoghurt, 3tbsp of pesto and chicken together
Add to your wrap with mashed avocado & any other filling preferences (I recommend lettuce or something else with a crunch)

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How is this recipe good for sleep?

Pistachios

Melatonin

Pistachios have a high concentration of melatonin, a hormone that regulates the sleep-wake cycle, also known as the circadian rhythm. Consuming melatonin-rich foods can help increase the levels of this hormone in your body, signalling to your brain that it's time to wind down and prepare for sleep.

Falling Asleep Faster: Higher levels of melatonin can reduce the time it takes to fall asleep. This can be particularly beneficial for those who struggle with falling asleep quickly after going to bed.

Improving Sleep Quality: Melatonin not only helps you fall asleep but also improves the overall quality of sleep. It can help enhance deep sleep stages, which are crucial for feeling rested and rejuvenated.

Vitamin B6

Pistachios are a good source of Vitamin B6, which plays a role in the synthesis of neurotransmitters like serotonin and GABA. These neurotransmitters are essential for regulating mood and promoting relaxation and sleep.

Dark Chocolate

Magnesium Content

Dark chocolate is a good source of magnesium, a mineral that plays a role in regulating sleep. Magnesium helps to calm the nervous system, relax muscles, and improve overall sleep quality.

Serotonin Production

Dark chocolate contains tryptophan, an amino acid that the body uses to produce serotonin. Serotonin is a neurotransmitter that promotes relaxation and mood stability, which can help with sleep.

Recipe

Pistachio Filled Cookies

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Ingredients

For the Cookie Dough:

2 cups buckwheat flour

1 teaspoon baking powder

1/2 teaspoon sea salt

226 grams (1 cup) butter

3/4 cup coconut sugar

2 large eggs

2 teaspoons vanilla extract

1 1/2 cups dark chocolate chips

For The Pistachio Filling:

1/4 cup Pistachio butter (If you can’t find one with quality ingredients, you can simply roast the nuts for 10 minutes and blend until smooth)

1/4 Double cream

Instructions

Brown the Butter

In a medium saucepan, melt the butter over medium heat. Continue to cook, swirling the pan occasionally, until the butter foams, turns golden brown, and has a nutty aroma. This should take about 5-7 minutes.

Remove the pan from heat and let the browned butter cool slightly.

Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.

Prepare Cookie Dough

In a medium bowl, whisk together buckwheat flour, baking powder, and sea salt.

In a large bowl, combine the cooled browned butter and coconut sugar, mixing until well blended. Beat in the eggs and vanilla extract until well combined. Gradually add the dry ingredients to the wet ingredients, mixing until just combined.

Fold in the dark chocolate chips, then refridgerate your dough

Prepare your pistachio filling

In a small bowl add your pistachio butter and double cream & mix until beautifully combined. Then add your 12 x generous 1/2tbsp scoops either onto a baking tray or ideally into a silicone mould tray to freeze for 30 minutes.

Once frozen

Scoop about 1 tablespoon of cookie dough and flatten it slightly in your hand.

Place a small amount of the frozen pistachio filling in the center of the dough.

Scoop another tablespoon of dough, flatten it, and place it on top of the filling. Seal the edges by pressing the dough together, forming a filled cookie ball.

Place the filled cookie dough balls onto the prepared baking sheet, spacing them about 2 inches apart.

Bake in the preheated oven for 10-12 minutes, or until the edges are lightly golden.

Remove from the oven and allow the cookies to cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.

Enjoy your choc chip cookie dough cookies with oozy pistachio filling while they’re still warm and gooey!

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How is this recipe good for the skin?

Beetroots

Rich in Antioxidants

Beetroots contain betalains, powerful antioxidants that help protect the skin from oxidative stress and free radical damage, reducing signs of aging and promoting a youthful appearance.

Detoxification

Beetroots support liver function, aiding in the body’s detoxification process. A healthy liver can lead to clearer skin by eliminating toxins that might otherwise cause breakouts.

Almonds

Vitamin E

Almonds are a rich source of vitamin E, a powerful antioxidant that helps protect the skin from UV damage, promotes skin repair, and keeps the skin hydrated and smooth

Recipe

Beetroot & Goat Cheese Bites

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Ingredients

1 large roasted beetroot

100g goat cheese, crumbled

1 brown onion

3 cloves garlic

2tbsp fresh thyme

2 cups almond flour

2 eggs, beaten

1tbsp tapioca flour

1tsp dried thyme

Salt and pepper, to taste

Ghee for frying

Instructions

Roast the Beetroot

Preheat your oven to 400°F (200°C).

Wrap the beetroot in foil and roast for 45 minutes or until tender.

Let the beetroot cool, then peel it.

Prepare the Onion and Garlic

While the beetroot is cooling, heat 1 tablespoon of ghee in a skillet over medium heat.

Add the finely chopped onion and minced garlic.

Cook, stirring occasionally, until the onion and garlic are caramelized, about 15 minutes. Set aside to cool.

Combine Ingredients

In a food processor, combine the peeled beetroot, caramelized onion and garlic, goat cheese, fresh thyme, salt, and pepper.

Pulse until the mixture is well combined.

Add 1 tablespoon of almond flour to help bind the mixture. Pulse again until mixed.

Chill the Mixture

Place the mixture in the freezer for 10 minutes to firm up.

Once the mixture is firmer, roll it into 12 balls.

Place the balls back in the freezer for about 30 minutes, or until they are nice and hard.

Prepare for Frying

Lightly coat each ball with tapioca flour.

Set up three bowls: one with beaten eggs, one with almond flour mixed with fresh thyme, and one empty bowl for the coated balls.

Double Crumb the Balls

Roll each ball in the beaten eggs, then in the almond flour mixture.

Repeat the process (egg, then almond flour) to double coat each ball.

Fry the Balls

In a saucepan, heat enough ghee to cover the bottom with about 1.5-2 cm of oil.

To test if the ghee is ready, place a wooden spoon in the oil; if bubbles form around it, the ghee is ready.

Fry the balls in batches, ensuring they have space between them in the pan.

Cook for 3-4 minutes on each side, or until golden brown.

Drain and Serve

Transfer the cooked balls to a plate lined with paper towels to drain excess oil.

Serve immediately with an optional sprinkle of Parmesan cheese.

Enjoy your delicious beetroot and goat cheese balls!