Worn out to vibrant

Try some of these sample recipes to help you through your day. Preparation is the key.

Sticking to 3 meals a day and 2/3 snacks is vital for blood sugar balance.

Load your meals with energy boosting nutrients (included in these recipes) to ensure that you feel vibrant throughout the day.



Overnight Oats with homemade chia Jam


  • 80g Oats
  • 150g unsweetened nut milk
  • 100g berries
  • 2 tsp chia seeds
  • 2 tsp honey



  • Combine oats and almond milk in a bowl and mix well – set it aside
  • Add the berries, chia seeds and honey to your blender and blend until smooth
  • Using two jars, fill the bottom of each jar with the jam (I just use recycled jam jars).
  • Stir the oat mixture again and then layer on top of the jam, dividing the mixture between the jars evenly
  • Top each one with some extra berries. (Optional)
  • Sprinkle with flax seeds and chopped almonds (Optional)
  • Place in the fridge overnight
  • Grab and go the next two mornings. (These are good at anytime in the day)


Why not try a protein-rich breakfast (maybe over the weekend when you have more time)?


When people start their day with good quality protein and a healthy serving of good fats, there are a number of benefits:

  • Mood improves
  • Insulin and hormone levels remain balanced
  • Focus and concentration levels remain high
  • Better food choices are made for the rest of the day
  • Energy levels stabilize and do not fluctuate throughout the day

Eggs anyway you like them…

  • Boiled
  • Scrambled
  • Poached
  • Omelette (I always add some fresh basil and cinnamon – good for digestion and full of antioxidants)

Try them with

  • tomatoes, mushrooms, avocado, spinach etc…whatever you have in the fridge
  • salmon, chicken, turkey…any left-over meats from the night before

Get creative!!


Snack options – Energy Balls


Cacao and almond balls

  • 100g almonds
  • 200g dates
  • 2 tbsp. cacao powder
  • 1 tbsp. coconut oil
  • 1 tbsp. almond butter
  • Pinch of salt (optional)


Orange zest energy balls

  • 170g pitted dates
  • 120g porridge oats
  • 60g sunflower seeds
  • 60g raisins
  • 120ml apple juice/orange juice ( freshly squeezed if you can)
  • 2 tbsp. cacao powder
  • Zest of 1 orange/ 2 tsp ground coffee


A ball of heaven

  • 100g pitted dates
  • 150g almonds
  • 150g walnuts
  • 1 tsp vanilla extract
  • Handful goji berries (optional)
  • 1 tbsp. chia seeds (optional)
  • 1 tbsp. coconut oil
  • 1-2 tbsp. cacao powder (depending on how much you like chocolate !!) (optional)



  • Blend all ingredients together
  • Roll some small balls in your hands. The mixture should be moist.
  • Coating options – roll in desiccated coconut or chopped hazelnuts
  • Place in fridge to set. This will keep for one week in a sealed tight container in the fridge


Be creative with your ingredients ( depending on your taste buds).


Lunch or Snack option


 Creamy tomato and Cannellini bean soup



  • 2 tsp olive oil
  • 1 onion finely chopped
  • 600g fresh whole tomatoes quartered
  • ½ red chilli finely chopped ( I throw in a full chilli)
  • Pinch of salt
  • 400g tin chopped tomatoes
  • 500ml vegetable stock
  • Handful of basil leaves (optional)
  • 400g tin of cannellini beans drained and rinsed



  1. Heat the olive oil in a large pan over medium heat
  2. Add the onion and cook for about 5 mins until softened
  3. Stir in the fresh tomatoes, chilli and salt
  4. Cover and cook for about 10 mins stirring occasionally
  5. Add the tinned tomatoes and stock to the pan and stir well
  6. Cover and simmer for 20 mins stirring occasionally
  7. Take the pan off the heat and stir in the basil
  8. Puree the soup with a hand blender until smooth
  9. Stir in the cannellini beans
  10. Return the pan to the heat and reheat gently before serving


Berry & Banana Smoothie:

  • 1 banana
  • ½ cup strawberries
  • ½ cup blueberries
  • ½ cup raspberries
  • 1 apple, cored and sliced
  • 1 cup almond milk

Banana & Oat Smoothie

  • 1/4 cup old-fashioned rolled oats
  • 1 banana, cut into thirds
  • 1/2 cup almond milk
  • 1 teaspoon honey (optional)
  • 1/4 teaspoon ground cinnamon

Strawberry & Banana Smoothie:

  • ½ cup strawberries
  • 1 banana
  • 1 cup raw spinach
  • ½ cup almond milk
  • 1 teaspoon vanilla extract

Berry Green Smoothie:

  • ½ cup strawberries
  • ½ cup blueberries
  • ¼ cup raspberries
  • 2 cups spinach
  • 1 cup water
  • 1 cup ice


It’s Dinner Time


Cosy Butternut, Sweet Potato, and Red Lentil Stew – Oh She Glows (serves 6)




  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, diced
  • 3 to 4 large garlic cloves, minced
  • 400g peeled, seeded, and diced butternut squash
  • 1 large sweet potato, peeled and diced
  • 750 mL) low-sodium vegetable stock
  • 1 tin diced tomato
  • 1 tin light coconut milk
  • 100 g dried red lentils, rinsed
  • 3 tablespoons (45 mL) tomato paste
  • 1 1/2 teaspoons ground turmeric
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cayenne pepper, or more if you like heat
  • Fine sea salt, to taste
  • Freshly ground black pepper, to taste
  • 3 teaspoons (15 mL) apple cider vinegar
  • 1 bunch Pak choi or spinach chopped



  1.  To a large pot, add the oil, onion, and garlic. Stir to combine. Increase the heat to medium and       sauté for 3 to 5 minutes, until the onion is softened.
  2.  Add the squash and sweet potato and stir to combine. Add a pinch of salt and continue sautéing for a few minutes longer.
  3.  Add the broth, diced tomatoes (with juices), coconut milk, lentils, tomato paste, turmeric, cumin,   chili powder, cayenne, salt, and pepper. (If you are spice-shy, feel free to add half the amount to   start and increase from there after cooking, to taste.) Stir well to combine.
  4.  Increase heat and bring to a boil. Reduce the heat to medium, stir again, and simmer uncovered   for about 30 minutes, stirring occasionally, until the squash and potato are fork-tender. Reduce   the heat if necessary.
  5.  Add the apple cider vinegar to taste. Adjust the other seasonings if desired.
  6.  Stir in the Pak choi, and cook for another couple minutes until the greens are wilted.
  7.  Scoop some cooked rice onto the bottom of a bowl and then ladle the stew overtop.
  8.  Leftovers will keep in the fridge for up to 5 days, and they freeze beautifully too.


Simple Curry – (Serves 4)



  • 1tbsp coconut oil
  • 2 onions chopped
  • 4-5 cloves garlic
  • Thumb size piece of ginger grated
  • 2 tbsp medium curry powder
  • 1 tsp garam masala
  • 1 tsp ground coriander
  • ½ tsp chilli flakes
  • 10 apricots
  • 3 apples peeled and chopped roughly
  • 3 peppers deseeded and chopped roughly
  • 2 tbsp tomato puree
  • 700mls chicken stock
  • Salt and pepper
  • 4 chicken or turkey breasts
  • Basmati rice



  1. Heat the oil in a large pan over medium heat
  2. Add the onions and cook until softened
  3. Add the garlic, ginger and spices and cook for 3 mins stirring occasionally
  4. Stir in the apricots, apples, peppers, tomato puree and chicken stock and bring to the boil
  5. Reduce the heat and cover and simmer for 40-60 mins
  6. (You can divide this into portions and put in containers in the freezer for later use)
  7. Use a hand blender to blend
  8. Stir in cooked chicken or turkey
  9. Serve with rice



 Quick and tasty ratatouille


  • 1 medium onion diced fine
  • Small knob of butter
  • 1 garlic finely sliced
  • 1 tin tomatoes
  • 1 tsp fresh or dried oregano
  • 1 green pepper diced
  • 1 courgette


  1. Cook the onion until sautéed
  2. Add the tin of tomatoes and garlic
  3. Sprinkle in the oregano and add the diced green pepper
  4. Bring up to temperature
  5. Chop the courgette in half lengthways and then slice it and add to the ratatouille
  6. Cook for ½ hour until the juices thicken while stirring occasionally
  7. Season as required


 Chickpea curry



  • ½ red onion
  • 1 clove of garlic
  • ½ a thumb-size piece of ginger
  • ½ a red chilli
  • 1 x 400g tin of chickpeas
  • 1 tbsp curry powder 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp sweet paprika
  • 1 x 400g tin of chopped tomatoes
  • 1 x 400g tin of low-fat coconut milk
  • 1 tsp salt
  • ½ tsp ground black pepper
  • a handful of coriander
  • zest of ½ a lime
  • juice of ½ a lime



  1. Peel and chop the onion & garlic.
  2. Peel and grate the ginger.
  3. Thinly slice the chilli.
  4. Drain and rinse the chickpeas.
  5. Put 3 tbsp of water to a hot pan, add the prepared onion, garlic, ginger and chilli.
  6. Cook for 2 minutes, until they get soft, stirring continuously.
  7. Mix all the spices in a small bowl/cup and add in. Cook for 30 secs, continuing to stir.
  8. Add in the drained chickpeas together with the chopped tomatoes, coconut milk, salt and pepper.
  9. Chop the coriander and add to the pan along with the lime zest.
  10. Add the lime juice, season to taste and serve with the grain of your choice.