Raw Millionaire Shortbread


Image supplied by wallflowergirl.co.uk

Ingredients make aprox 12
For the base:
½ cup walnuts
¼ cup coconut flour
2 dates, pips removed
1-2 tablespoon water
Pinch sea salt

For the caramel:
1 cup dates, pips removed
2 tablespoons coconut oil
1 tablespoon water
4 teaspoons luccuma powder
½ teaspoon vanilla
Pinch sea salt

For the chocolate:
¼ cup cacao butter, melted
1 heaped tablespoon cacao powder
1 tablespoon carob powder
1 tablespoon coconut oil, melted
1 tablespoon coconut nectar

To make the base:
1. Line a baking tray with parchment paper.
2. Pop the walnuts into a high speed blender and blitz to form a fine crumb.
3. Add the coconut flour and salt and blitz to combine.
4. Next add the dates and pulse until a rough dough forms.
5. Add half of the water, blitz and check the consistency by pressing a little dough between your finger and thumb. It should be sticky but not wet. If it is too dry add a little more of your water.
6. Press the mixture into your lined tray using the back of a spoon which has been heated in warm water. You may need to keep wetting the spoon intermittently.
7. Pop in the freezer to set.

To make the caramel:
1. Pop all ingredients except the water in to your blender and blitz to form a rough sticky mixture.
2. Slowly add water a bit at a time to the desired consistency.
3. Spread the caramel onto the base using the back of a warmed wet spoon as with the walnut base.
4. Return to the freezer to set.

To make the chocolate:
1. Melt the cacao butter and oil over a low heat. Take off of the heat and stir in all of the other ingredients.
2. Pour over the caramel layer and pop in the fridge to set.
3. Once set mark our your slices with a sharp knife and cut.

Recipe created by Karen Maidment, Health & Nutrition Specialist and Nutrition Chef, Author of Meals That Heal. http://www.purebodybalance.co.uk http://www.purebodybalanceshop.co.uk


Lemon Coconut Snowballs


Image provided by gourmandelle.com

Ingredients make aprox 20
2 ½ cups cashews
1 ½ cups coconut chips
2 tablespoons coconut nectar
2 lemons, juiced and zested
1 cup desiccated coconut, for rolling

To make:
1. Po the cashew nuts into your high speed blender and blend into a fine powder. Be careful not to over blend as it starts to turn into more of a nut butter consistency.
2. Add the lemon juice, rind, and coconut nectar and coconut chips to the blender to combine. The mixture should be tacky and stick together well.
3. Roll into bite sized balls and then roll in the desiccated coconut.
4. Pop them in the fridge to firm up and enjoy as and when.

Recipe created by Karen Maidment, Health & Nutrition Specialist and Nutrition Chef, Author of Meals That Heal. http://www.purebodybalance.co.uk http://www.purebodybalanceshop.co.uk

This FREE event is an opportunity to sample our new yoga classes and teachers. A chance to energize, nourish and revitalize after the festive season.


NOTE: a maximum of 2 classes may be reserved per person and 1 treatment slot. Book you place: http://pbbyogaopenday.eventbright.co.uk

INMT Treatment Slots

Yoga Class Times
1. 09:00 – 10:00 Aerial Flow
2. 10:30 – 11:30 Boudokon Flow
3. 11:45 – 12:45 Therapeutic Flow
4. 13:00 – 14:00 Foundational Flow
5. 14:15 – 15:15 Classic Flow
6. 15:30 – 17:00 Restorative Flow

About the Classes

Aerial Flow
This class is suitable for all.
In this class you will enjoy traditional Hatha yoga with a soft fabric hammock, suspended a few feet off ground. The hammock is intended to assist alignment, deepen awareness and provide the immediate benefit of spinal decompression.
Max capacity 12

Budokon Flow
Suitable for all except complete beginners.
This is the perfect class for anyone brand new or just getting started with the budokon practice. Combining the Yogic, Martial Arts and Meditation practices of budokon and offering a place to experience the basics such as Rolling Wave, Dancing Dog and Floating Frog!
Max capacity 16

Therapeutic Flow
This class is suitable for anyone except total beginners.
A truly therapeutic approach to your yoga practise. Working with the seasons, the Indian Chakra system and Chinese meridians these classes are designed to stimulate or nourish your organs, glands and hormones depending on the seasons.
Max capacity 16

Foundational Flow
This class is designed for complete beginners and those returning after an extended break.
A slower pace class that helps to build confidence and allows you to focus on alignment and breath as you learn the basic Sun Salutations, Standing and Seated poses.
Max capacity 16

Classic Flow
This class is suitable for intermediate and advanced yogis only.
A strong, dynamic yoga class fusing flowing sequences with strong Ashtanga holds to build core stability and flexibility whilst developing the confidence and strength for inversions and more complicated arm balance poses.
Max capacity 16

Restorative Flow
This class is suitable for all levels, including those suffering with illness and injury.
A nourishing candlelit yoga class that focuses on gently stretching, releasing, opening and balancing the mindbody through supported poses using blankets, cushions and bolsters to deeply rejuvenate the body from cell to skin.
Max capacity 12

So here’s a super easy recipe for you to make as a little edible gift for your loved ones. I always love to give my family a little homemade something on Christmas day. Last year it was vintage jars of crunchy Paleo granola. This year its Raw SuperFood bites stacked into up-cycled quirky jam jars, tied with twine and topped with wind fallen leaves fresh from the woodland behind our Centre for Wellbeing.

have fun with your creations and why not share your edible pressie ideas in the comments box below. Wishing a Christmas filled with love and joy x


image supplied by wwwwhatoliviadid.com

Ingredients makes around 30

for the snowballs

2 fresh coconuts, flesh removed and grated, water saved

1 tbsp raw honey (we love the Wild Marsden Honey that is produced on our country estate!)

1 tbsp Great lakes Gelatin Non Hydro (for vegetarians you can sub with agar agar) to bind

for the cacao dip

2 heaped tbsp raw organic cacao butter (available here)

3 tbsp raw organic cacao butter (available here)

3 tbsp raw organic coconut oil (available here)

1 tbsp raw honey (available here)

NOTE: you will also need 1-2 ice cube trays.

To Make:

  1. Grate the coconut and set to one side
  2. On a low heat warm the coconut water through, if you did not yield much water add a small splash of water, add the gelatin and whisk until dissolved. Pour this mixture through the coconut, stirring and folding to combine thoroughly. Pop in the fridge for 10 minutes so that mixture starts to firm up. It will then be easier to pop into the moulds.
  3. Now pop a small amount of the mixture into each of the ice cube moulds, pressing down firmly and filling until the mixture comes to the top. Smooth the mixture neatly into each mould. Pop in the freezer for around 20 minutes until just setting.
  4. Whilst the coconut mixture is in the freezer you can make the cacao dip. Using a bain marie, melt the coconut oil, cacao butter and honey. Once melted stir the cacao powder in.
  5. Remove the the melted cacao dip from the heat and pop in the fridge for around 15 minutes, you will need to check it regularly as you want the mixture to be thickening up slightly so that it does not just run off of the coconut balls, but not so thick that it starts to set. Check every 5 minutes then remove when it is ready.
  6. Lay out a sheet of baking paper on a tray that will fit in the fridge. Next with 2 teaspoons dip the coconut balls into the cacao mixture coating thoroughly. Try to drain any excess of cacao off before placing base side down on the parchment. Work as quickly as you can, once done transfer to the fridge to set. NOTE if the cacao mixture becomes too thick return to the bain marie and heat through very slightly.
  7. Once they are set, remove from the parchment paper and decant into the storage jar of your choice. You can then refrigerate or pop in the freezer until you want them. Decorate your containers in any creative way you like!

Last month we touched on the importance of breath for reducing stress in the physical body. This month we share with you a simple breathing technique for reducing stress in the mind. This Pranayama technique comes from the Yogis and is a fabulous way to quieten the mind before meditation, relaxation or sleep.








Image supplied by Sebastien Wiertz



The Practice:

1. Sitting comfortably in a quiet space. Either in a seated Yoga posture or upright in a chair with the spine supported and the palms of the hands resting lightly on the tops of the thighs and the legs uncrossed.

2. Close the eyes and take your attention inwards. Take a few normal breaths here.

3. Take 4 even breaths in through the nose, until the lungs are completely full. You should feel the belly gently expanding like a balloon. The belly button pushing out. try to keep the 4 sections of the in breath even in their length.

4. When you have taken the forth part of your inhalation, hold at the top for a count of three.

5. Now exhale through the nose until the lungs are completely empty, Feel the belly drawing back in, with the belly button reseeding towards the spine.

6. Repeat for as long as needed/desired.

Did you know that your high street brand of sun screen contains multiple toxic chemical compounds that literally soak through the skin and enter the blood stream? Did you also know that you can make your own with just a few simple ingredients? Well this month The Humbled Homemaker provides us with her recipe.


The Humbled Homemaker Full Recipe

1.5 oz. (3 Tbsp.) Beeswax pellets
4 oz. (1/2 cup) Shea Butter
3.5 oz. (1/2 cup) Coconut oil
2 oz. (4 Tbsp.) Zinc Oxide (non-nano)
What you’ll do:


1. Start a double boiler by placing a glass bowl over a pot of boiling water. Add your beeswax, shea butter, and coconut oil. Stir with a wooden stick.

2. Remove glass bowl from double boiler and add zinc oxide. It may bubble and fizz slightly. Don’t let it frighten you as it did me the first time. 🙂 Stir with a wooden stick and then with a hand mixer or stick blender until nice and smooth. Make sure you clean all utensils right away with a paper towel or the beeswax will stick and be very difficult to clean later on. Zinc is VERY messy.

3. Pour sunscreen into a glass jar and let it sit for several hours until it cools. This can also be poured into an old deodorant or lip balm tube and used as a stick. Make sure you label and date it so that everyone knows what it is! It should keep for up to a year (or until your zinc expires).

When you are ready to use, just scoop some out with your fingers and apply as normal or rub over skin if you are using it as a stick. It may take a bit more rubbing in cooler weather, but it will otherwise go on very smoothly.

Working with clients suffering from sugar cravings, energy slumps, carbohydrate addiction, weight gain, poor sleep quality, unhealthy looking skin and digestive disturbances we see only too often how an over consumption and addiction to the sweet stuff links to escalating health symptoms and increasing states of disease.

15061081508_c0a4154bcd_mMost people are so confused about what sugars are healthy, which are okay in moderation and which should be totally avoided. Most people have literally no idea where added sugar is hidden and therefore how much they are consuming day to day.

You may be someone who struggles to make it through the day without the sugary cereal or jam loaded toasted, the mid morning biscuits dunked into your cuppa and that afternoon chocolate bar or piece of cake to see through until tea time.



Image supplied by Moyan Brenn

Parents worry over the quantity of sweets their children consume without the knowledge that most shop brought breads contain added sugar above and beyond that needed for baking purposes.
We buy are diet coke and sugar free desserts with no idea of the consequences the synthetic sugar replacements contained within are causing to our bodymind.

In nature fruit and vegetables provide valuable energy to the body in the form of glucose (sugar). They come with health promoting vitamins, 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 such as fruit and vegetables are essential for the growth and development of the human body and provide a natural sweetness to our diet. Their sweetness indicates their natural state of ripeness and peak nutrient density.









Image supplied by Brian Snelson




Natural Health Promoting Sweeteners include:

  • Fresh fruits
  • Fresh fruit puree such as apple
  • Fresh vegetables such as sweet potato, carrot and parsnip
  • Organic dried fruit such as dates
  • Date syrup
  • Black strap molasses
  • Maple syrup
  • Coconut Palm Nectar /Sugar
  • Raw organic honey
  • Yacon root syrup

These sugars provide nutrients and macro nutrients along with natural sugars.








In stark contrast, refined carbohydrates such as 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 creating inflammation. If you are eating a high refined carbohydrate and/or grain diet 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 by the laws of science can only fall again. This is the time when most people reach for the cake or coffee to rev them back up again. 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 behavioral problems such as ADHD.

8455823069_104727fe93_mRefined 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 amounts of B vitamins, 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 ll 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 is then shuttled out to the body’s cells via the blood stream, to be stored as fatty acids in the buttocks, breasts, belly and hips.


Image supplied by U.S. Department of Agriculture

‘Natural’ Sugars to Avoid:

  • Agave syrup
  • Brown sugar / cane sugar
  • Stevia
  • Erythritol
  • Xylitol
  • Tate and Lyle Light at Heart

These so called natural sugar provide empty calories with little to no added health benefits.

Top Tips for Curbing Your Sugar Consumption
1. Read the label of any packaged foods you buy. Avoid those that contain synthetic sweeteners and any added sugar (words ending in ose)
2. Throw out all sugars that you add to foods and drinks that are not in the Natural sugar list
3. Swap sweets, baked goods and chocolates for fresh fruits
4. Begin to reduce and cut out all added sugar in drinks, swapping soda drinks for sparkling water with freshly squeezed citrus i.e. lemon and sports drinks for homemade smoothies
5. Ensure you are have some form of saturated fat and good quality protein with each meal, this will help stabilise your blood sugar reducing the onset of a sugar craving attack