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Jun 5, 2019
1 min

Apple & Walnut Porridge Squares

For a balanced and healthy breakfast on the go, or a quick and nourishing snack, these apple and walnut porridge bars won't disappoint! Ingredients: 2 cups oats 3 cups almond milk 1.5 cups chopped apple 1/2 cup walnuts 1/2 cup chopped dates 1/4 cup ground flaxseed 1 tbsp ground cinnamon 1/4 tsp salt 2 tsp vanilla extract 1/3 cup maple syrup (optional) Method: Preheat your oven to 180c and line a 20cmx20cm square tin with baking parchment. Place the oats, apple, walnuts, flaxs

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Tracey Raye

May 18, 2019
2 min

Classic Beetroot Brownie

Am I becoming too used to nutrient dense eating or has the beetroot brownie become somewhat of a classic? The earthiness of the beetroot just melds so well with the bitterness of the cacao and the sweetness of the date. I like to make these using a mini-muffin tin and then freeze them to have on hand when I am looking for a nutrient dense sweet treat. Ingredients: 1 medium beet (roasted, peeled and puréed) 1 cup unsweetened almond or coconut milk 2 flax eggs* 3/4 cup coconut

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Bioavailability Matters: The Plant-Based Guide to Quickly Boosting Your Iron Levels

Tracey Raye

May 14, 2019
4 min

Bioavailability Matters: The Plant-Based Guide to Quickly Boosting Your Iron Levels

'It’s not just about the quantity, it’s about how much the body absorbs' I get asked about how to maintain healthy iron levels all the time, so I thought I’d share some of the tips I give to clients who are looking to boost and maintain their levels. Food First Blackstrap Molasses Molasses is a by-product of sugar production. While not the highest food source of iron (4.9mg/100g), molasses is probably one of the best and most well tolerated forms that I’ve come across. Iron i

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Tracey Raye

May 17, 2018
1 min

Cranberry Oatmeal Cookie Slab

I’ll be honest, this recipe is the result of a strong craving for a cookie/flapjack hybrid. It also had to be quick, fuss free and without much to clean afterwards. Since spooning individual cookies seemed to be far too much effort at the time, I bring you the cookie slab. As a result, I even saved on cleaning a few spoons in the process…bonus! Enjoy! Ingredients: ¾ cup coconut oil 1 cup dates (soaked for 1 hour, drained and blended to a puree) 1 tsp vanilla ½ cup non-dairy m

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Tracey Raye

May 15, 2018
2 min

Barley, Split pea & Coconut Casserole

Is it just me or is there something about the word ‘casserole’? For some, it screams of comfort; for others, its closer to that ‘emptying of the fridge/ slightly watery in taste kinda feeling. Regardless, I can tell you that this recipe is far from your basic casserole. However, there was something about the warmth and comfort of this dish that just begged to be crowned by such a name. This is both a great mid-week dish (just 18 minutes in the pressure cooker) and weekend bea

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Tracey Raye

May 9, 2018
3 min

Spinach, Almond & Tofu Tart

This is a deliciously moorish tart which can be enjoyed both hot and cold. This recipe is particularly beneficial for all my ladies out there who are seeking hormonal balance. Breaking down the benefits: The high fibre content in spinach supports the breakdown of an enzyme called b-glucouronidase, which left undisrupted can break bound oestrogen on its way to be eliminated from the body and allow it to re-enter circulation instead. Flaxseeds are a rich source of a type of fib

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