Healthy Banana Bread!



  • 2 medium bananas (make sure it is very ripe and mashed up)
  • 2 1/2 tbsp (50g) honey
  • 3 1/2 tbsp (50g) butter or coconut oil, melted
  • 4 eggs (~200g)
  • 1/2 cup (55g) coconut flour
  • 1/2 cup (50g) almond meal
  • 3/4 tsp baking soda


1. Preheat your oven to 170C/340F.

2. Grease and line a small loaf tin (21cm x 7.5cm deep loaf tin) and set aside.

In a medium mixing bowl, mash your bananas and add in your honey, melted butter/coconut oil and eggs.

3. Mix in your coconut flour, baking soda and almond meal and allow to sit for two minutes. The mix will look really runny at first, but the coconut flour will soon absorb the liquid and form a thicker batter. It’s more of a pancake batter consistency than a thick cake batter, however, if your mix is extremely liquidy, add in coconut flour one teaspoon at a time.

4. Pour your banana bread mixture into your prepared loaf tin and bake for 40 minutes to an hour (keep an eye on it – cooking times will depend on your pan size) or until your loaf is cooked through and a skewer inserted into the middle removes clean – If your banana bread is browning too quickly but isn’t cooked in the middle, cover it with foil.

5. Allow to cool completely before slicing.

We find this banana bread keeps best in a sealed container in the refrigerator and it will keep for up to a week. You can also freeze the slices by wrapping the slices individually and storing them in a sealed zip lock bag in the freezer.

Easy Christmas Salad that’ll make you smile

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200g each green beans, sugar snap peas & snow peas

150g baby spinach leaves

1 bunch mint leaves

1 red onion thinly sliced

1 pomegranate

1/4 cup mixed pumpkin, sunflower seeds & walnuts

1 block haloumi cheese sliced


Dressing Ingredients:

125ml extra virgin olive oil

1 tbs Dijon mustard

2 tbs red wine vinegar

1 clove garlic crushed

1 tsp caster sugar or 1tbs rice malt syrup



Steam beans and peas until just tender (they should still crunch). Refresh in cold water and drain.

While beans are cooking toast seeds in a dry pan.

Add 1tsp of olive oil to the pan and heat. Cook haloumi slices on both sides until golden brown. Cool and tear into pieces.

Whisk dressing ingredients together. then toss in a big bowl with spinach, mint, red onion haloumi, seeds and pomegranate.



Annette’s 30-day Yoga Challenge

It all started with an enthusiastic article by my sister-in-law, about how yoga changed her life for the better. Her yoga journey started with someone challenging her to participate in a 30-day yoga challenge.

To be honest, she looked so healthy, calm and even-tempered, that I just had to share in the yoga bliss.

I was directed to the Youtube Channel for Yoga with Adriene – 30 Days of Yoga.

It all starts off innocent enough. I’ve done some yoga before, so I had an idea what was coming. Every day’s challenge is between 10 to 35 minutes. Short challenges follows hard, long challenges, so it gives you some reprieve from aching muscles.

The gist of it is as follows:

Don’t push yourself. Have some fun. Try something new. Try some yoga!

The exercises contain stretches, poses, flows and breathing. And the favourite – Shavasana – resting pose at the end!

The instructor, Adriene, is a funny, goofy girl, who sometimes seems like she’s in the room with me. Just when my head starts to droop, she would tell me to lift and lengthen the neck. Or when I can’t hold the pose any longer, she would tell me: just one more breath.

Funny thing: My husband attempted this challenge with me. We must have been a pretty sight – two people doing awkward, yet syncronated movements in a small room, trying to imitate the presenter’s grace, but failing somewhat, especially where balance poses were involved.

The exercises are never break-neck hard, because you are urged to go at your own pace. You do feel your muscles the next day, though – they tell you loud and clear that you’ve been working them. You grow stronger, though, so it also brings a sense of achievement: Yes, I’m doing my bit for my body by participating in a hip exercise movement! Adriene has thousands of online followers.

Give it a go, your body will thank you for it. You will emerge stronger and upright – your chiropractor won’t complain!

  • – Annette Votteler.

Annette is our Massage Therapist on Fridays & Saturdays, and she will available from 25 November 2016.

6 Reasons to Use Apple Cider Vinegar This Winter

Apple cider vinegar (ACV) might sound like one of your mums old remedies but it is an amazing health tonic with myriad of uses. Here are just 6 reason you might want to give it a try this winter.

  1. Clears Sinuses: Drinking a tablespoon of ACV diluted in a warm glass of water can help break up mucus.
  2. Soothes A Sore Throat: Combine 1 tbsp ACV, 1 tbsp cayenne pepper and 3 tbsp raw honey in a glass of warm water and drink.
  3. Boost Energy: Simply add a little to your morning tea or water for a quick boost.
  4. Exercise Fatigue: Drink a tablespoon of ACV in a cup of water after your workout to alkalize your system and fight lactic acid. It also contains amino acids that help repair and rebuild muscles and fight exhaustion.
  5. Cramp Relief: rubbing ACV on muscle cramps can diminish the intensity and pain.
  6. Soothe Sore Muscles: Add a cup or two of ACV to a hot bath and soak for 10-20 minutes.

We suggest Bragg’s Organic Raw Apple Cider Vinegar

Juice – Immune Booster

Try this juice combo for an immune boosting effect.

1 whole carrot – washed but not peeled

1 whole orange, peeled

½ lemon, peeled

small slice of ginger

Pinch of turmeric

Pinch of cinnamon

1  1/2  cups filtered water or coconut water

Combine all the ingredients into a good high performance blender. Blend until combined.

Serve in a large glass & enjoy!

Immune Booster Juice