Gluten Free

Guilt Free Mince Pies


These mince pies are more like healthy little fruit pies. With no gluten, dairy or processed sugar they are suitable for most dietary requirements and taste waaaaaay better than sickly sweet shop brought versions! (above picture courtsey of


For the fruit filling:
2 apples, cored and chopped into small pieces
1 tsp vanilla essence
250g aprox mixed sulatanas, raisins, cranberries
2 tsp mixed spice

Juice of 2 oranges

For the crust:
400g ground sunflower seeds
6 tbsp coconut oil
16-20 large juicy medjool dates
1 tablespoon water, 1 tablespoon apple cider vinegar


1. Pop all of your fruit filling ingredients into a saucepan and simmer on a low heat until the apple are soft, set to one side.

2. Preheat the oven to 180°C, gas mark 4 Place the crust ingredients  in a food processer with and blend for until a dough has formed.

3. Sprinkle gluten-free flour on to your surface androlling pin. Roll the crust out until it’s about ½ cm thick.cut half of your crust in to circles and half in to stars.

4. Grease a muffin tin with plenty of coconut oil and then mould the crust cirlces into the holes. Blind bake the tray of crusts in the oven for 8 minutes.

5. Remove the crusts from the oven. Spoon 2 heaped tsp fruti filling into each crust and top with a star. Return to the oven and bake for another 8 minutes.

6. Remove the pies from the oven, enjoy warm or cool on a wire rack and freeze for a rainy day!


I hope you like this recipe, it is one taken from my new Adult Acne Cook Book launching this summer. This is an authentic Thai spicy salad also enjoyed in Vietnam where I first came across it over 10 years ago, there is is served with the local delicacy, sticky rice. This version is made with turkey mince and is best enjoyed with cauliflower rice or a simple side salad.










Image supplied by insatiablemunch


Ingredients Serve 4

Prep time: 10min                             Cook time: 15min

½ mug warm filtered water
250g aprox organic turkey mince
2 tbsp fresh lemongrass, finely sliced
3-4 organic shallots, finely sliced
2-3 tbsp organic arrow root flour
Small handful fresh organic coriander, finely shredded
Aprox 10 fresh organic mint leaves
Juice of 1 organic lime
1-2 tbsp organic fish sauce
1-2 tsp organic chilli flakes
½ tsp organic raw coconut sugar

1.    Using a large work or deep sided frying pan/skillet heat the water on a medium heat, once simmering add the turkey mince, stir until the mince has separated and is cooked through, around 10 minutes. Turn the heat off
2.    Next add each of the ingredients in the ingredients list, in the order given. Stirring a few times before each new addition
3.    Serve with my cauliflower rice

I thought this was a perfect recipe to accompany our two features this month, The Natural Tummy Tuck and SOS Lunch Time Meals. These grain free muffins are also low sugar so will help beat that pooch belly and they make excellent lunchtime snacks too. We make a version of these treats on my MTH Cookery Workshops and they always go down a storm!









Image supplied by Richard Luney


6 organic eggs

65ml organic coconut oil

65ml organic coconut milk

3tbsp organic raw honey

1/4 tsp sea salt

1/2 measuring cup organic coconut flour

1/2 tsp gluten free baking powder

1 measuring cup chopped fresh organic strawberries

1 tsp organic vanilla essence


To Make:

Pre heat the oven to 200c /400f / gas mark 6

Blend the eggs, oil, milk, honey, salt and vanilla to make a batter.

Combine the flour and baking powder. Sift into the batter and mix until smooth.

Stir the strawberry pieces in.

Pour the batter into 6 muffin cases.

Bake for 15 minutes or until a skewer comes out clean.

Cool on a wire rack.


If you are a Kitchen Virgin or want to learn how to use Foods As Medicine, check out our Meals That Heal Cookery Workshops.


Now anyone who knows Adrian and me will know we are BIG time foodies. Adrian could literally eat all day long whilst I love nothing more than cooking up a storm in the kitchen.  So when we share our CHEK holistic approach to healthy eating with our clients they are simply blown away. No calorie counting, no deprivation, no bland limp food. We believe we should all Just Eat Real Food!
Did you know that one whole arm and leg equates to the amount of Protein needed by the body to function optimally, while the other leg equates to the amount of Fat?
The head neck and torso would represent the amount of Water needed by the body while the other arm would represent the Carbohydrate and Mineral requirements!








Image supplied by Bernhard Ungerer

So by simply eating real foods you can:
• Balance blood sugar, mood, mental focus and energy
• Stabalise optimal body weight
• Eliminate anxiety and depression
• Heal digestive pain and irregular bowel movements
• Improve strength, endurance and exercise capacity
• Reduce joint and muscle stiffness and pain

Healing the Body with Real Food

Eat Liver for Endocrine Health
Tip = if the thought of eating organ meat is a challenge simply blend organic livers into a paste and add to any mince meat dishes such as chilli, bolognaise or homemade burgers, strong flavours and spices will make the taste and the mince will mask the texture! Check out a handful of my favourite Liver Hidden recipes via

Eat Ghee for Hormone Health
Saturated fat found in animal products such as Ghee, Butter, Eggs and Meats are essential for healthy hormone pathways as cholesterol; found only in dietary saturated fat, is the pre-cursor for all hormone pathways. When the body perceives stress via emotional worry, physical pain, junk food diet etc it requires even more cholesterol in order to make additional stress hormones (cortisol/adrenaline) to help manage the stress. When the diet is low in saturated fat decreased sex drive, PMS, infertility and erectile dysfunction can all follow.
One of our favourite sources of fat is organic ghee. Both Adrian and I struggle with lactose (milk sugar) and casein (protein) found in Dairy products so Ghee is perfect as both are removed in the clarification method of preparation.
TIP = our favourite Ghee rich snack (buy yours at )is Cinnamon Infused Apples & Pears featured below, divine!

Eat Root Veggies for Digestive Health
Root veggies are a great way to support digestive health. They are much easier to break down than above ground veggies which contain cellulose (plant fibre) and are indigestible in the human digestive system. The human stomach unlike that of ruminant animals such as cows that have multiple stomachs cannot convert the cellulose from inflammatory rich PUFAs (polyunsaturated fatty acids) into anti-inflammatory saturated fats. Excerpt taken from Meals That Heal – K. Maidment
Roots are also rich in anti fungal/microbial properties which help to make the gut less welcoming for harmful gut bugs such as parasites.
TIP = if your blood sugar is a little unstable (meaning you get peaks and troughs in energy) always pair root veggies with a little fruit as this aids the liver in its conversion of glucose found in the roots into stored glycogen (stored sugar to be used by the body when needed). I love making my Rooty Good Curry, found in Meals That Heal (Buy your copy from )pg 117.

Physical pain can be caused by myriad of interrelating issues none of which may stem from the spine itself. That’s because the body has an intricate system of pain referral sites. Did you know that the colon actually reflexes to the lumbar spine? So chronic constipation can often be a contributor to low back pain. Getting to the root of your pain is key to resolving the symptoms.                                                                                           

Step 1 – More of the Same + More of the Same = More of the Same!

This may sound obvious but when you are in pain it is often difficult to think outside of the box. If you are visiting a therapist repeatedly, yet the pain keeps returning, if you are eating a particular food and the pain always get worse afterwards, if you are training at the gym but the exercises aren’t easing the pain, then something needs to change.

Step 2 – This for That Approach

Would you put the roof on a new house before you had built the walls, the foundations? No of course not, there would be nothing to hold the roof in place! Yet when it comes to our health we often overlook the foundations in favour of a ‘This for That’ approach. We take this tablet to ‘fix’ that pain, or see this therapist to fix that injury.

These tools can be hugely beneficial but can only truly be effective when the 6 Foundations for Health (thinking, breathing, moving, eating, drinking and sleeping) are in place otherwise the pain just keeps coming back.

Step 3 – If You’re Not Assessing, You’re GuessingCHEK Assessment

Imagine you had to go and buy someone a whole new outfit for them to wear for a specific event. The only problem is, you have no idea if they are male, female, tall, short, well built, slight built, age, colour preference, event for which they are needing the outfit etc… you get the general idea. Without knowing any of this you couldn’t successfully purchase a whole new outfit for this person.

The same applies to your health, if you are not having a detailed and comrehensive assessment to help create a plan for your specific health needs, it will only lead to guessing. You will end up eating the wrong foods, doing the wrong exercises and getting limited if no results.

To truly heal your pain for good, you MUST know what is driving it, otherwise how can it be resolved? As a CHEK Practitioner we are taught to assess every aspect of what makes you who you are insuring nothing is missed so that you can enjoy a PAIN FREE body.

For more information on the CHEK Assessment and 6 Foundational Principles for Health contact Adrian and enjoy a FREE 20 minute Skype or Telephone Consultation.

Karen was sharing with me how she always loses weight during the festive season despite enjoying all the delicious festive treats! I figured this information must be like gold dust and that our PBB community would simply love to find out more! So I quizzed her on her insider secrets and here they are for you to enjoy…

ONE – When I was a child my Mum used to start the squirreling process ready for Christmas around early October. By mid November the cupboards would be full, and soon there would be boxes of biscuits and king sized bags of crisps and nuts stashed on top of the kitchen units, we would still be eating it all mid February!
Tip – If this is you, remember buy only what you need! Christmas and New Year really only mount up to a few days, tops!

TWO – Avoid the BOGOF’s! The conventional supermarkets will be teaming with Buy 1 Get 1 Free offers, have you ever noticed how theses tend to be on all the unhealthy foods like, biscuits, crisps and finger foods?
Tip – To me the festive season should be about eating beautiful, delicious foods that perhaps you couldn’t normally afford to buy, a special treat for the family. Think quality over quantity.

THREE – Balance out the chocolate snacks and naughty treats with fresh seasonal produce.
Tip – In our house as soon as the Christmas tree goes up there are seasonal bowls of juicy Clementine’s and nuts in their shells ready for our cosy nights in front of the fire.

FOUR – Reduce the amount of processed sugar and weight gaining processed fats by enjoying homemade goodies instead of shop brought.
Tip – If you really love all those sugary treats, mice pies and sausage rolls then make your own. There will be a lot less sugar, nasty E numbers and unhealthy fats. Enjoy my 7 Seasonal recipes here.

FIVE – Conscious eating over unconscious gorging. Just because it is Christmas doesn’t mean we should go wild and undo all the amazing work we have done! This amounts to self sabotage and leaves us feeling unhappy, frustrated and angry.
Tip – Practise mindfulness around meal and snack times, simply stop and ask yourself. ‘Do I really want this? How will it make me feel? What is the driving reason to eat this food?

My final tip would be to enjoy more and stress less. One of the reasons we go crazy with binge eating and drinking in the festive season is due to emotional stress brought on by high expectation, worry, anxiety etc. Focus on having fun, going with the flow and being grateful for all you have and the stress levels will start to subside, sending peaceful Christmas vibes to you all.
Karen x

Are Your Carbs Making Your Jeans Tight?




The effects on the body of nature’s natural carbohydrates versus man’s processed carbohydrates are polar opposites. In nature, fruit and vegetables provide valuable energy to the body in the form of glucose (sugar). They come with health-promoting vita¬mins, minerals and enzymes which allow the glucose to be used appropriately. They naturally contain their own fibre, fats and proteins, which help the body to regulate the level of glucose in the blood, so that sustained and consistent energy is achieved for both body and mind.

Carbohydrates like fruit and vegetables are essential for the growth and development of the human body and provide a natural sweetness in our diet. Their sweetness indicates their natural state of ripeness and peak nutrient density.

In stark contrast, refined carbohydrates like white flour and sugar are stripped of their nutritional status. Grains in general break down into simple sugars in the body and are hard to digest, cre¬ating inflammation. If you are eating a diet that is high in refined carbohydrates and / or grain, such as cereal, bread and pasta for breakfast, lunch and dinner you will certainly be depleted in many vitamins and minerals and in turn will have impaired organ and gland function.

These types of carbohydrates take more energy out of the body to digest and assimilate than they actually provide, and are known as empty calories. Eating these foods creates a huge burst of glucose into the blood stream which can only fall again. This is the time when most people reach for the cake or coffee to rev them back up. These peaks and troughs cause an enormous amount of strain on the hormonal system, pancreas, liver, adrenals and thyroid gland and can lead to obesity, chronic fatigue, depression, exhaustion and behavioural problems such as ADHD.

Refined sugar, such as white (or even brown) table sugar, originates from sugar beet or sugar cane. Once refined and processed, the sugar is stripped of its naturally high levels of B vi¬tamins, magnesium and chromium. The body no longer reaches nutritional satiety when eating the sugar and so simply craves more and more sugar in a bid to sustain its nutritional needs. This type of sugar and, in fact, grain consumption can be linked to the increasing epidemic of type 2 diabetes and obesity. Obesity and excess stored fat arises due to the liver’s limited capacity to store glucose as glycogen. A daily diet rich in simple sugar will soon fill up the liver’s stores and will then be shuttled out to the body’s cells via the blood stream, to be stored as fatty acids in the buttocks, breasts, belly and hips.

Processed sugar is hidden everywhere and appears in many guises. High fructose corn syrup can be found in processed foods and bottled sauces: sugar is added to meat and poultry, spreads and soups. Its many aliases include fructose, glucose, maltose, lactose, sucrose – basically anything ending in ‘ose’ denotes sugar in your food!

There are still some great natural sugar products out there that you can enjoy in moderation and which actually have health-promoting qualities, including stevia (a herb), coconut sugar (which has a very low glycaemic index (GI) value) and organic raw honey. As far as grains go, I suggest a no-grain diet until you optimise your health and get any blood sugar instabilities and gut pathogens under control.

This may sound scary but there are over 100 grain-free recipes in my book, Meals That Heal – Inflammatory Healthcare & Free From Cooking to get you started.

Excerpt taken from, Meals That Heal – a Beginners Guide to Inflammatory Healthcare & Free From Cooking



3 Carb Combining Tips:

1. Swap your grains for fresh seasonal fruits and veggies.

2. Always eat your carbs with high quality saturated fats such as butter, ghee, coconut oil or tallow.

3. Accompany your carbs with an organic animal source protein such as eggs, cheese, yogurt, meat, fish or poultry.

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