Wellbeing Articles and Recipes For Gut Health

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  1. Sugar Free For Seven Days

    Breakfast And Snack Ideas


    Here are the biggest benefits to quitting sugar.

    1. Increased Energy.. ...
    2. Improved Weight Management.
    3. Enhanced Mood, Mental Clarity, Focus, and Health. ..
    4. Reduced Inflammation.


    Try cutting out sugar for just 7 days and notice how your body will firstly have a detox reaction if you are a big sugar binger then how you start to experience the benefits.

    Below are a selection of sugar free recipes that can be used as Breakfast or snacks to keep you off the white stuff. Please note sugar alternatives even honey are not permitted during the seven days.

    Let me know how you get on. This is the first stage to better gut health and less inflammation in your body. If you want to go a step further and see significant health benefits check out the Gut Reset Programme for a full 21 days rebalance. 




    Banana Pancakes

    Popular for breakfast or a snack any time


    1 banana 

    2 eggs

    1 tablespoon chia seeds

    1 tablespoon ground almonds 


    blitz the ingredients together 

    lightly oil a non stick pan and drop the batter into blobs. 

    Turn when they begin to set. 

    Enjoy with yoghurt and berries 


    Breakfast Smoothie 1  


    Ingredients :

    1 banana 

    2 scoops vanilla protein powder

    80g of frozen berries (I like blueberry and raspberry) 

    handful of spinach or kale (stalks removed) 

    200ml water

    blend all ingredients together until smooth 

    Serve topped with chia seeds



    Breakfast Smoothie 2 serves 2 



    100ml almond or coconut milk 

    2 tbsp natural live yoghurt 

    1 banana 

    2 handfuls of frozen mixed berries 

    1 tbsp chia seeds 

    1/2 tsp cinnamon 




    Berry And Chia Seed Pudding serves 1 

    chia pudding 2

    Ingredients :

    2 tablespoons chia seeds
    1 tbsp ground almonds
    100ml almond or coconut milk 

    Top with nuts and berries of choice before serving 

    Put the ingredients together and leave refrigerated for a few hours or over night. More milk can be added to loosen the mixture if too thick.



    Nuts And Seeds Porridge

    nuts and seeds porridge



    2 tbsp coconut flakes 

    1 tbsp ground almonds 

    1 tsp pumpkin seeds 

    1 tsp ground cinnamon 

    1 tbsp chopped walnuts 

    1 tbsp flax seeds 

    1 tsp chia seeds 

    1⁄2 banana 


    Put all ingredients in a small pot with 100ml of almond milk and 100ml of water, bring to boil Immediately lower temperature and simmer for 10 mins 

    Serve with a scattering of berries



    Lemon Protein Balls 

    lemon protein balls


    1 cup ground almonds 

    1/3 cup coconut oil 

    1 cup desiccated coconut plus extra for rolling (sugar free) 

    1/2 cup Vanilla protein powder 

    2 tablespoons cashew or almond butter 

    1 lemon juice and zest 


    Place all ingredients in a food processor and process until mixture comes together. 

    If too wet add more coconut, if too dry add more nut butter 

    Shape into balls and roll in extra coconut 

    Place in the fridge and chill for at least 30 minutes before using 



    How about a savoury suggestion 

    Avocado and sugar free smoked salmon, a great treat and gut friendly. 

    salmon and avocado


    For more help with nutritional advice visit my page here or contact me