Spicy Pumpkin & Carrot Soup



  •  500g Kent Pumpkin- diced
  • 3 carrots – diced
  •  Two stems of spring Onion chopped
  • 1 clove garlic chopped
  • 1/4 cup fresh chopped coriander
  • 1 teaspoon of dried vegetable stock or 1/4 cup homemade stock
  • 1 fresh chilli  chopped finely or 1/2 teaspoon dried
  • 500ml water
  • 100ml coconut milk
  • pinch of sea salt
  • pinch cracked pepper
  • 1 tables poon grass fed butter
  • Natural or Greek Yoghurt


Tofu- sliced and pan fried .

Continue reading

Broccoli Stuffed Pasta Shells




1 cup low-sodium 1%  cottage cheese or ricotta cheese
1/4 cup grated Romano cheese or Parmesan
2 tsp finely grated lemon zest
1 1/4 cups  Fresh mozzarella or Bocconcini coarsely grated  or shredded
2 cups of  fresh broccoli chopped
1 cup baby spinach, roughly chopped
1/4 cup fresh flat-leaf parsley, chopped
1 bottle of Passata or 2 tins or organic tomatoes
16 large shells, uncooked

Salt and Pepper to taste / can add finely chopped garlic cloves
*Serve Green Salad – rocket, spinach leaves , cucumber with drizzle of extra virgin Olive oil and balsamic vinegar

Continue reading

Vitamin D 3


Vitamin D is widely known for its role in calcium homeostasis and maintenance of skeletal health, and in addition is becoming increasingly known to be crucial to many areas of health and chronic disease prevention. Activated vitamin D functions more as a hormone than a vitamin, with roles in immune modulation, insulin and thyroid hormone secretion, cell cycle regulation, cardiovascular function and the control of inflammation. Due to its wide range of actions, and the high prevalence of vitamin D3 deficiency, supplementation with a stable form of vitamin D3 has the potential to benefit a large section of the population.



• Regulate calcium absorption and homeostasis

• Promotes bone mineralisation

• Supports immune defence

• Promotes immune regulation

• Regulates heart muscle function

• Regulates cell cycles

• Regulates endocrine function

o insulin secretion

o thyroid hormone secretion


• Individuals at risk of vitamin D deficiency

• Bone and muscle health

o Poor bone mineral density / osteoporosis

o To reduce risk of fracture

o To reduce risk of fall in elderly due to poor muscle strength

• Chronic disease

o Inflammatory and autoimmune diseases

o Multiple sclerosis

o Cardiovascular disease risk

o Hypertension

o Diabetes mellitus

o Cancer risk

o Fibromyalgia and chronic fatigue syndrome

Continue reading