Bircher Muesli

1 1/2 cups rolled oats
1/4 cup slivered almonds
1/4 cup pear juice
1/2 lemon juiced
1 cup of grated pear or apple
1 cup low fat yohurt - I used Gippslands' family yohurt

Mix the oats and almonds in a bowl and stir through the juice, lemon juice and grated fruit.  Gradually mix in the yohurt until the mixture is quite sloppy.

Cover and leave overnight in the fridge

Add more yohurt in the morning if the mixture is too thick

serve with berries

Makes 4 servings

Christmas Eating

Enjoy Christmas and simply make good choices most of the time - fill up first with the healthy foods then indulge in your favourite christmas food so that you are less likely to over eat!

Continue your regular exercise routine  and you should be able to maintain your weight through this holiday period.

How much sugar?

Foods that contain fruit are the exception when reading the nutritional information panel on the packaging

- no more than 25g per 100g

compared to the general rule where you should  aim for foods with no more than 15g per 100g - ideally look for foods with 5g or less per 100g. (Beware of those coffee sachets!)

Better still eat mostly whole foods than you don't have too many labels to read!

More shake ideas

1 cup cold water or milk
2 celery sticks
1 carrot chopped
1 serve spiralina or wheat grass
1 serve protein powder
2 tablsp flaxseed oil



1 cup cold water or oat milk
1/2 cup chopped apple
1 serve protein powder
1/2 cup low fat cottage cheese
1 tablsp flaxseeds
1/2 cup of raw oats
1/2 teaspoon cinnamon


1 cup skim milk
1 serve protein powder
1/2 cup mango pieces
squeeze of lemon
1 tablsp flaxseed


1 cup of skim milk
1 serve of choc protein
2 tspn instant coffee
1 tablsp flaxseed
sprinkle of nutmeg before serving


Remember to all these recipes add more nutrition by adding some greens (as discussed at the nutritional talk)

Yummy Muffins

Replace the milk and butter in any recipe with natural yohurt and olive oil or macadamia oil for a great healthy alternative

Healthy Dips

Combine a can of white or butter beans with lemon juice, a little olive oil and fresh herbs.  Whiz in a blender for a delicious creamy bean dip.

Do the same with a can of chickpeas and a clove of garlic for homemade hommus.

For a cheesy dip - mix together 2 tablespoons crumbled feta, 1/2 cup cottage cheese and a tablespoon grated parmesan.


Cottage cheese is made from skim milk so is naturally a low-fate cheese.

Green Power Smoothie

1 pear
1 banana
1 heaped teaspoon goji berries
10 almonds
1 teaspoon flaxseeds
1-2 teaspoon cereal grass (such as supergreens - green barley - wheatgrass- alfalfa powder) OPTIONAL
water - enough to blend to your desired consistency

Add all ingredients to a blender, combine and enjoy

If you don't want to purchase cereal grass powder - perhaps add spinach or sprouts for a nutritional green addition.