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Healthy Recipes for Winter

Salmon with Cauliflower Mash


  • 1 medium size cauliflower, stem removed
  • Sea salt


Cauliflower Mash

  1. Break cauliflower into large pieces and add to pot.
  2. Add salt and pepper; cover and cook on low heat for 20 minutes.
  3. Remove cauliflower from pot, strain and mash with a large fork or blend in a food processor, adding 50-100ml of milk for texture.


  1. Place salmon, skin side up on a plate then drizzle with olive oil, rub sea salt into skin.
  2. Heat a large, non-stick frying pan over medium-high heat.
  3. Add salmon to pan, skin side down.
  4. Cook for 4 to 5 minutes or until salmon skin is crisp. 
  5. Turn salmon and cook until sealed, drizzle with soy sauce and lemon juice.

Place Cauliflower mash onto large plate and salmon on top, serve with herbs or a side of greens if desired.



Quick and Healthy Chicken Burrito Bowl


  • 3 cups cooked rice
  • Juice from 1 lime
  • 1/3 cup chopped fresh coriander
  • 1 can of black beans, drained, and rinsed
  • Half a bbq chicken taken off the bone
  • 2 avocados, mashed lightly
  • 1 cup of salsa
  • 1/2 cup plain Greek yoghurt or (sour cream)


  1. Stir the lime juice and coriander into the rice.
  2. Divide rice between four shallow bowls and top with black beans.
  3. Add chicken on top of the rice and beans.
  4. Add avocado and top with salsa and Greek yogurt(sour cream).
  5. Add any additional toppings you desire, eg cheese.


Roasted Butternut Pumpkin/ Squash Soup

  • 1.25kg med size butternut pumpkin/squash, take out seeds and peel, then cut into cubes
  • 1 medium onion sliced into half moons
  • 1 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • Half tsp ground cumin
  • Half cup coconut Milk
  • 1 Tbsp coconut oil (melted)
  • 1 Tbsp butter (preferably grass fed)
  • 4 cups chicken broth or stock
  • Add sea salt for taste
  1. Preheat oven to 220C/ 425F.
  2. Line a baking dish with parchment paper.
  3. In a large mixing bowl add in the cubed butternut squash, cinnamon, nutmeg, cumin, toss the ingredients to season.
  4. Then pour the seasoned butternut squash into lined baking dish, then pour over the melted coconut oil.
  5. Bake for 45 to 50 minutes or until the butternut squash is tender.
  6. While the butternut squash is baking, heat the butter in a skillet.
  7. Cook the sliced onion on a low heat, stir frequently until turning golden and softened.
  8. Once the butternut squash is done, remove from the oven.
  9. Blend the butternut squash, onions and chicken broth until smooth, or you can use a stick blender to blend these together in a pot.
  10. Once blended together, stir in the coconut milk.
  11. Taste the soup then add sea salt as desired for taste. Yum!