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Coconut & Cherry Chocolates

Since these chocolates went down a storm at our Fasts Track to Fabulous Evenings, I decided to share the recipe with you, so, you too can make these healthy delicious treats. However, I cannot take all the glory as it was my  dear friend Belinda Blake, who introduced them to me. Thank you Belinda :) 

To Make 26 Truffles ..... 

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Vegetable of the month - Jerusalem Artichokes

This wonderful, nutty flavoured tuber can be boiled, mashed, steamed, baked or fried! It is a versatile vegetable giving you an abundance of energy thanks to its slow releasing storage of inulin (not sugar). This vegetable is ideal for anyone trying to lose weight or suffering from diabetes and insulin resistance.
Actually, it is the soluble fibre of the inulin that makes this plant a good source of ‘prebiotics’ which feeds our ‘good gut bacteria’, aids detoxification of toxins and helps lower cholesterol! . However, it is this same composition
that also makes this vegetable notorious for inducing wind! Therefore, I would suggest starting with small quantities and building up!

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Back to school lunch box for happy, healthy children!

 It’s time to go back to school  and for many children this is a stressful time.  Choosing the right nutrients for their packed lunch could play an important role, not only on their moods and concentration levels throughout the day but also on their immune systems to fight off the colds and sore throats that start to circulate this time of year! .

So here are a few top ‘lunch box’ tips to help your children stay happy, healthy and energised!   

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Naturally High Springs into Action!

Spring is in the air and one of the first vegetables of the season is asparagus. So, this month, let's focus on why asparagus should be at the top of your shopping list.

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Happy Pancake Day!

Pancake Day!


Try this delicious gluten and dairy free pancake recipe for Pancake Day!


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Chilli peppers can spice up your love life and much, much more!

We, as a nation, love ‘foreign’ foods.  This is possibly because of their exotic aromas and the fantastic array of spices used to enhance their flavours.

There are over 200 herbs and spices on this planet but on average, we only use about 5 of them in the UK!


Herbs and spices are Mother Nature’s medicine cabinet.   In fact, when I worked in the jungles of Belize, the local people used the herbs from the rain forest for their every day needs such as for snakebites, fever, antiseptics, contraceptives, headaches etc – it was fascinating to see first hand how they relied on their surroundings to survive and used their knowledge of the medicinal powers available.

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Breakfast leaves you Naturally High!

Skipping breakfast seems such common practice these days. Time pressures, dieting or just the lack of appetite in the morning are some of the many reasons I hear in my clinic sessions. Working in schools, I’ve also found that about 30% of the children do not have breakfast but picked up energy drinks and chocolate bars on the way to school.  


So, lets just focus on why it is so beneficial to find time for breakie.

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Go Nuts!

Naturally High goes walnuts!

Nuts? Are they friend or foe? I can't tell you how often I hear clients say they avoid nuts because they think they are fattening. So, today, we are going to focus on the many benefits that walnuts have to offer, dispelling the myth that they are our enemies!

Most nuts have both Omega 3 and Omega 6 essential fatty acids. Walnuts themselves have 8 times more omega 3 than any other nut. These fats are called 'essential' because, like vitamins, we must include them in our diet for survival. Omega 3, known for its anti-inflammatory properties, helps protect against arthritis, eczema and asthma. In addition, it is believed to increase elasticity in our arteries, resulting in lowering blood pressure as well as increasing HDL 'good' cholesterol. The walnut has been labelled cardio protective.

Did you know that 60% of our brain is made of fat? So, with that in mind, the fats found in walnuts are key to our cognitive function, memory and concentration as well as influencing our moods.

It doesn't end there - walnuts are packed with antioxidants, minerals and vitamins, including vitamin E, zinc and magnesium. B6 is especially important, for burning carbohydrates, protein and fat to give us energy. This explains its link to weight loss. Contrary to popular opinion, recent research has shown that eating a handful of walnuts a day helped participants to lose weight. Another study showed, eating a few nuts with breakfast will keep you fuller for longer and helps control both insulin and blood sugar levels, reducing the need to graze all day.

Even the Romans 2000 years ago, used nuts as a cure against poisons, gangrene and hair loss!!! So, folks of the 21st Century, crack open the walnut and make it your friend.

Why not try this simple, tasty recipe and remember nuts are an excellent source of protein.

Beetroot and walnut salad
In a bowl mix 3 chopped, cooked beetroots, a handful of walnuts and herbs of choice (parsley, chives, etc), 2 chopped spring onions and a sprinkle of pomegranates (optional). Season with olive oil and cider vinegar. Enjoy

If you have concerns about either weight management or inflammatory issues please contact Naturally High.

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Valentine's day is fast approaching. It provides us with the perfect excuse to have foods with aphrodisiac powers. So,before getting down to the nitty gritty, remember, everything is best in moderation!

Oysters are the old favourite – according to legend, Casanova ate 50 oysters for breakfast every day! They contain D-aspartic acid found to increase sex hormones in both men and women. Plus they are one of the highest sources of zinc needed for a healthy reproductive system!

Asparagus is another one! Nicholas Culpepper, an English herbalist said, "asparagus stirs up lust in man and woman." That's why in 19th century France, asparagus was served for the nuptial feast.

Almonds, found in the tomb of Tutankhamun, were called the 'Greek nut' by the Romans. They are, in fact, the seed of the fruit, bursting with a multitude of nutrients. It includes tryptophan, the precursor of serotonin the 'happy hormone', said to arouse passion in women!

Finally, there is dark chocolate! Food of the Mayan gods! It is said, Montezuma, the Aztec emperor, drank chocolate daily to enhance is sexual prowess – he had 18 children. Chocolate contains theobromine and phenethylamine, known to stimulate both the nervous system and mood! 85% dark chocolate contains the highest levels of serotonin.

Here's a very easy recipe for Valentine's Day – it's quick and leaves you more time for romance♥!!

Chocolate Almonds Ingredients;

150gof 70% or more dark chocolate
100g -200g whole almonds (with skin)

1) Melt the bar of chocolate in a bowl over hot water.
2) Mix in the nuts – stir and cover with chocolate.
3) Cover a tray with grease proof paper, pour the chocolate/nut mixture onto the paper. Or place the nuts on the paper one at a time if you prefer individual bites.
4) Place in the fridge for 1 hour.


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The winter months offer us a rainbow of colours to boost our health and ward off all those colds and flus. Red peppers and pomegranates, green broccoli and Brussels sprouts, purple beetroot and raspberries, blackberries and carrots, swede and squash to name but a few. Each of these is bursting with antioxidants and vitamins that your body needs to keep you healthy on those rainy windy days.

So today, Naturally High is shining the light on the good old traditional carrot.

Carrots are rich in beta-carotene. In fact, that is what gives them that wonderful orange colour. It is converted, in the body, to vitamin A, which is needed for skin repair, the immune system, growth, development and eyesight to name just a few of its functions. The saying, "Eat carrots and you'll see in the dark" is not just an old wives' tale. Vitamin A is needed in the synthesis of the purple pigments in the retina, called rhodopsin, needed for night vision!

So let's spice us some carrots and enjoy the warmth and nutrients they give us.

Spicy Moroccan carrot salad - Serves 4

1kg of carrots – grated (well washed)
80ml olive oil
1 onion – finely chopped
3 garlic cloves – crushed
2 medium green chilies finely chopped (optional)
1 spring onion – finely chopped
1/8 tsp ground cloves
¼ tsp ground ginger
½ tsp ground coriander
¾ tsp ground cinnamon
1 tsp sweet paprika
1 tsp ground cumin
1tbsp white wine vinegar
1tbsp chopped preserved lemon
40g fresh coriander – chopped (with extra for garnish)
120ml organic Greek or sheep's yoghurt - chilled
Salt and pepper (optional)

1) Sauté the onion for 12 mins in a little olive oil – medium heat.
2) Add all the ingredients except the yoghurt and coriander heat through for 4-5 mins. Season as desired.
3) Serve with a sprinkle of coriander and yoghurt.

I eat this dish with salads, curries, and cooked meats/fish or just as a snack if I'm feeling peckish! You can also throw in some almonds, pine nuts or raisins depending on your mood!

Say goodbye to those winter blues!

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Season Greetings from Naturally High

Naturally High offers you guilt free treats!

Christmas is approaching and we all know it is the hardest time of the year to resist temptation - all those naughty treats, nibbles and tipples!
So to help you enjoy the festive season without too much guilt, here's a delicious alternative recipe to help you on your merry way ho ho ho!

Naturally High wishes you all a very Happy Christmas and a Healthy New Year!

Cinnamon Balls
Adapted from a recipe by Evelyn Rose.

2 egg whites
100g Xylitol
200g ground almonds
1 level tablespoon cinnamon powder


Set the oven to 170˚C / 325˚F / gas mark 3.
Whisk the egg whites until they form stiff peaks.
Fold in the remaining ingredients.
Form into balls with wetted hands (this mixture will make about 24).
Bake on a greased baking tray for about 25 minutes, or until just firm to the touch (don't let these overcook).Gently transfer onto a wire rack to cool.


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Feeling fabulous inside and out.

Begin on the inside and work your way out!

As a nutritional therapist, I have seen how people's lives can blossom when they adapt their diet to support their individual needs. It gives them more energy, a greater sense of wellbeing and a zest for life.

When we feel alive, we have more confidence and exude positive energy from within.

But it is also so much fun to feel fabulous on the outside too! Julia Vandenburg at the House of Colour in Twickenham ( helped me do just that!

As a style consultant, she showed me what colours suited me best with my skin tone and incorporated these colours into my make up. She wanted me to glow or "pop" as Julia says! And she was right! My face really did "pop"! Using these tones, Julia also showed me what style of clothes suited me best for my figure, height and weight emphasizing all the best features (and hiding the other parts!)

Wow, did it make a difference! I started to feel great in what I wore and felt confidence in everything I did. Julia is brilliant – she is brutally honest and won't let you put something on if it doesn't do wonders for you! Her passion is infectious and you leave her consultations walking with a confident feel good stride!

On a practical side, knowing what colours suit me, made a big difference to my wallet. I no-longer buy clothes that I never wear and everything in my wardrobe goes together – great when packing a suitcase!

Feeling good inside and out can change your life forever!

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Naturally High has fun in the kitchen!

A Snack from the cupboard or a plate of vegetables? Why not combine the two?

Last week I helped Caterpillar's Kitchen ( to teach 6/7 year old girls and boys to make healthy scones with a secret ingredient!

That secret ingredient was butternut squash! The kids poured this wonderful orange vegetable puree into a bowl and mixed it into all the other ingredients to make a very gooey, squashy mixture. This was the highlight – sticky fingers galore!

The children loved it and they all went home very proud of themselves carrying their treasure of cheese and butternut squash scones.

I loved these cooking classes, they are proactive, fun and the children learn about the benefits of vegetables in a yummy way.

They all took home a healthy snack with a vegetable that they put in themselves!

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