Gluten Free & Dairy Free Brondies

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Posted on Sep 9, 2019 | Category: General, News, Recipes

Vegan Blueberry Shake


[ serves two ]

3/4 cup chilled coconut milk (from the can, not the carton)
2 frozen bananas, chopped
1/2 cup blueberries, fresh or frozen
1/2 teaspoon vanilla powder 
1 tablespoon maple syrup

Blend everything until lusciously smooth and divine-tasting. Adjust according to your preferences, adding more sweetener or whatever you like. Pour into glasses and enjoy!




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Posted on May 16, 2019 | Category: Dietitian, Exercise, General, News, Recipes

Rice Protein Pikelets

For that post-gym refuel!

– 3 eggs
– 25g uncooked rice (approx 75g cooked rice)
– 2 scoops protein powder (I used @nextgenerationsupplements)
– 1 medium sized banana
– 100g fruits (I used raspberry and blueberry)

1) Heat some oil in a fry pan on medium heat
2) Blitz up all the ingredients above in a blender
3) Spoon some of the mixture into the frypan and flip when the top starts to bubble (air pockets should appear when it starts to cook through). The smaller the pikelets the easier it will be to flip. You should be able to fit a few in the pan in one go.
4) Adjust the stove heat accordingly (you may need to increase or decrease the temperature)
4) Flip and continue to cook for approx 1min
5) Repeat until all the mixture is used.
6) Add desired toppings of fruits
7) Dig in and enjoy!!

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Posted on Apr 11, 2019 | Category: Exercise, General, News, Recipes

Rainbow Salmon

It is widely known that different colors in fruits and vegetables provide a variety of essential nutrients.


Serving (for 2 people)


What you will need:

– 2x 200g salmon
– 400g vegetables of your choice
(we used 100g baby tomatoes,
100g bok choy,
100g purple cabbage,
100g brussel sprouts)
– 300g sweet potato
– salt & pepper
– rice bran oil


1) Turn oven to 175 degrees celcius

2) Peel and dice the sweet potato into approx 1 cm cubes. Sprinkle with salt and drizzle with rice bran oil. Line a sheet of baking paper on an oven tray. Place the sweet potatoes on the tray then in the oven for 30- 40mins.

3) Heat a pan up on high with 2 tablespoons of rice bran oil. Season the salmon with salt and pepper. Place the skin side down then reduce the heat to medium/low. Once the salmon is cooked approx around 10mins flip it over and cook another 5- 10mins (cooking time varies depending on how cooked you like your salmon).

4) While the salmon and sweet potato are cooking, cut up the vegetables. Heat up a fry pan with 3 tablespoons of rice bran oil. Cook the vegetables altogether if you like or one by one.

5) Arrange the sweet potato, vegetables and salmon in 2 big bowls and chow down!!



Recipe courtesy of our very own Dr. Maria Hsu.

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Posted on Mar 28, 2019 | Category: Exercise, General, News, Recipes

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Posted on Mar 20, 2019 | Category: Chiro, Chiropractic, Clinical Yoga, Exercise, General, Massage/Myotherapy, News, Recipes, Sleep, Yoga

Dreamy Mocha Cream Tarts

[ makes 6 tarts; 6-12 servings ]

1/2 cup cashews
1 cup almonds
1 cup pitted Medjool dates
1-2 tablespoons cacao powder, as desired
1 tablespoon coconut oil, if needed

Mocha Cream:
1 can full-fat coconut milk
3 tablespoons coconut sugar
1/8 teaspoon sea salt
2-3 tablespoons coconut oil, as needed
1/4 cup strong espresso
1/4 cup cashews

1-2 tablespoons almond or hazelnut butter, as desired

To make the crust: grind the almonds and cashews into rough flour in a food processor. Add the rest of the ingredients and keep processing until you have a moist, thick dough. If it’s too moist, add some almond flour. If it’s too crumbly, add more dates or coconut oil. Press into lined tart tins and leave in the fridge.

To make the mocha cream: scoop out the thick, solid fat in the can of coconut milk: this is what you want to use. Leave the rest (I add it to smoothies). Blend all ingredients together until smooth and DEE-licious. Now you have two options: you can pour the mocha cream into your tart crusts now, and let them set that way. Or you can pour it into another container, let it thicken up in the fridge, then spread it into your crusts. This way it’s a bit fluffier so you can spread it with some texture, instead of simply pouring it and letting it set flat. Up to you!

Drizzle your tarts with almond or hazelnut butter and DIG IN! 🙂 These will last for 2-4 days in the fridge stored in airtight glassware.


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Posted on Feb 11, 2019 | Category: General, News, Recipes

Creamy Vegan Mac & Cheese


Cheese sauce:
2 yellow potatoes, peeled and chopped
1 carrot, peeled and chopped
1/2 onion, peeled and chopped 
1 tablespoon sauerkraut
2 tablespoons miso paste
2 garlic cloves
1/2 teaspoon turmeric powder
1/2 teaspoon black pepper
1/2 teaspoon sea salt
1/2 cup walnuts, ideally soaked in water for 5 hours then rinsed 
3/4 teaspoon chipotle powder

Tahini sauce:
1 heaping tablespoon tahini
1 garlic clove
2-3 tablespoons fresh lemon juice
1 tablespoon miso paste
1/4 teaspoon black pepper
3-4 tablespoons water, as needed

Your fave pasta, rice, whatever (I used whole grain kamut pasta)
1 big bunch kale
1 cup chopped tomatoes
1 tablespoon sunflower seeds

To make the cheese sauce: boil the potatoes for 3 minutes, add the carrots and boil for another 3 minutes, add the onion and keep boiling until the potatoes are tender (it’ll probably take another few minutes). Then scoop out the boiled veggies – but keep the water! – and add to a blender. Add the rest of the sauce ingredients to the blender, as well as most of the water you used for boiling (maybe 1 1/2 cups or so, add as needed). Blend it all until you get a creamy cheese sauce type thing. Adjust according to taste, adding more salt or whatever. You want it to taste very flavourful at this point and almost a little more salty than you’d normally like, because this is going to spread out on noodles / rice so the flavour will be less strong.

To make the tahini sauce: blend everything until smooth, adding more water if needed to get a creamy dressing consistency.

Rip the leaves off the kale and steam them for 5 minutes or until vibrantly coloured.

Cook your pasta, rice or whatever you’re using according to directions on the package, and drain but don’t rinse. Add the cheese sauce to pasta, rice, whatever and mix in well, add the kale, tahini sauce and tomatoes; enjoy!






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Posted on Jan 18, 2019 | Category: General, News, Recipes

Chocolate Coconut Donuts


1 cup oat flour
1 cup coconut flour
1/4 cup cacao powder
2 tablespoons carob powder
Pinch Himalayan salt
1 cup gooey dates (pitted)
1/4 cup coconut oil
1/4 cup maple syrup
1 teaspoon vanilla extract
Coconut milk, as needed

1/4 cup maple syrup
1/4 cup coconut oil
1/4 cup almond butter
1/4 cup cacao powder
1/4 teaspoon vanilla extract 
Coconut milk, as needed

To make the donuts: put all the ingredients in a food processor and process until the mixture becomes moist, fine and crumbly but will hold its shape when pressed between two fingers (add coconut milk until you get this consistency). Grease a donut mold with coconut oil then press the mixture into the donut mold and put in the freezer until solid. If you have extra mixture, throw in a lined bread pan for brownies!

To make the icing: blend all the ingredients together until smooth and sooooo delicious (add coconut milk until you get this consistency). Don’t over blend or else the coconut oil will combine too much with the other ingredients and make it into one homologous mass. Dip the donuts into the icing or spread the icing on the donuts. Add the potentially existing extra icing to the potentially existing brownies. Enjoy! I sprinkled my donuts with almond slivers and coconut flour.


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Posted on Jan 8, 2019 | Category: General, News, Recipes



1 banana
1/2 cup fresh young coconut meat
1 orange bell pepper
1 orange
1 cup frozen pineapple
1 cup ice
1-2 cups Suncoast Gold macadamia milk
1 tablespoon chia seeds (optional)

Blend all ingredients together – except the chia seeds – until smooth and delicious. Adjust according to preference, add more milk, fruit or some ice if you like. I personally like my smoothies with a thinner consistency and frosty cold. Decorate your glasses with sliced fruits (I used orange and cucumber), sprinkle on the chia seeds and enjoy!

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Posted on Sep 27, 2018 | Category: Dietician Services, Dietitian, Exercise, General, News, Recipes

Butternut Squash Mac & Cheese

Butternut Squash Mac & Cheese



3 cups of quinoa penne is in the photos, but you could use whatever you want. 



3 cups cubed butternut squash, baked until soft

1/2 onion

1 garlic clove

1/4 cup cashews

1/2 avocado

1/4 cup nutritional yeast

1/2 teaspoon turmeric 

1/2 teaspoon paprika

1/2 teaspoon coriander 

3 dates (or 1 teaspoon liquid sweetener)

Salt & pepper, to taste

Water, as needed


Prepare your base: cook your noodles, rice, or whatever… or slice a zucchini into zucchini noodles!

To make the sauce: blend everything until smooth and creamy. Mix into your noodles or rice or whatever base you want and nom it up! Oh… this would probably be amazing if you baked it in a bowl with Daiya vegan cheese shreds over top. Mmm.


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Posted on Jul 9, 2018 | Category: Exercise, General, News, Recipes

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