Here's an article I wrote for Buy Rent Kenya's magazine. Read all about the amazing fitness and nutrition weekend that Nuts about Nutrition and Your Trainer Karina Walsh hosted at the beautiful Sasaab Lodge in Samburu.

Make your own
1 large avocado
3 tablespoons cold pressed olive oil
2 tablespoons lemon juice
2 tablespoons water
1/2 teaspoon Himalayan salt
½ tsp garlic powder

1. Cut your perfect avocado in half and remove the stone.
2. Scoop out the avocado flesh and add to a blender, add the olive oil, lemon juice, water, garlic powder and salt.
3. Blend until smooth and creamy, should take around 30 seconds.
4. Enjoy!

* Best stored in a glass jar in the fridge.

Here is my article on 'Fussy Little Eaters' in this months edition of Healthy Woman Magazine. Read on to find out useful tips to help your little ones eat more and help you to stress less. 

Tips on how to support your liver, in September's edition of Healthy Woman Magazine.

Read my latest article in August's edition of Healthy Woman Magazine. Simple ways to obtain disease fighting antioxidants from your diet.

Smoothies are so easy to make and are the best way to add a nutritional boost to your diet.
They are also a great way to sneak some green leafy vegetables into your kids’ morning breakfast, or even mask the taste of that green super-food powder (spirulina/moringa/wheatgrass powder etc.).
But lets make these smoothies more creative, nutritious and extra tasty.
Here are some recipes to try at home using locally sourced goodies.

Cacao and Banana Smoothie
(Serves 1)
1.5 tbsp Epicurious Hedgehog cacao powder 
½ avocado
¼ cup coconut milk
½ cup water
1 frozen banana
1 tbsp protein powder (pea or hemp)
1 tsp vanilla extract
Optional garnish: Epicurious Hedgehog cacao nibs

- Blend all ingredients up in a powerful blender.
- If needed add extra water until you reach desired consistency.

* Nutritional Goodness
This recipe contains good quality protein and beneficial fats to help slow down the release of glucose into the bloodstream. The creamy consistency is created by the avocado, banana and coconut milk. Cacao powder contains flavonoids, a type of antioxidant compound that promotes general health, helping to reduce the risk of cell and tissue damage. Cacao and bananas are also said to contain mood    

Mango and Moringa Smoothie
(Serves 1)
½ mango diced
1 tsp moringa oleifera powder
4 tbsp natural yoghurt (or dairy free yoghurt see recipe here)
¼ cup filtered water
1 tbsp ground flaxseeds
Optinal garnish: bee pollen

- Blend all ingredients up in a blender except for the bee pollen.
- If needed add extra water until you reach desired consistency.

* Nutritional Goodness
Moringa oleifera is a vibrant green powder, made from the dried leaves of the moringa tree. Moringa is said to contain B vitamins, vitamin C, beta-carotene, vitamin K, manganese and protein, which could help boost energy levels and support the immune system. The flaxseeds add extra fibre to aid digestion and omega-3 fatty acids for their well-known anti-inflammatory properties. The bee pollen is great for the immune system, but unfortunately I have not found it here in Nairobi.

Papaya and Baobab Smoothie
(Serves 1)
1 cup papaya diced
Juice of ½ lime
1 tbsp baobab powder
1 tbsp chia seeds (soaked overnight in 3 tbsp water)
½ cup of coconut water
½ cup almond milk (make your own; see recipe here)

- Blend all ingredients up in a blender.
- If needed add extra water until you reach desired consistency.

* Nutritional Goodness
The baobab is a beautiful grand tree, also known as the ‘tree of life’. Baobab powder is simply the blended up pulp of the baobab fruit. It is rich in Vitamin C and antioxidants to support the immune system and full of fibre, helping to balance blood sugar levels as well as supporting digestive function. Papaya contains the protein-digesting enzyme papain known to aid digestion as well as promote recovery from sports injuries.

For more information about where to source local health food products in and around Kenya check out the smart foodie.

Read my latest feature in the expert section of this month's Healthy Woman Magazine. 
Find out about the importance of maintaining balanced blood sugar levels throughout the day for optimal health and check out my two sample menus.

Here is the file with my debut in Nairobi's best health and fitness magazine; Healthy Woman Magazine. Find out about the inspiration behind my alternative cooking, my journey to becoming a Nutritional Therapist and get my dairy free mango cheesecake recipe.

Make your own
2 cups immature coconut flesh (about 2 coconuts)
1/2 cup coconut water
2 tsp raw honey
2 tsp lemon juice
pinch of vanilla beans (from a vanilla pod)
pinch of ground cinnamon

1. Scoop out the coconut flesh from your young coconuts (madafu).
2. Blend all the ingredients in a food processor until smooth and creamy.
3. Top with your choice of fruit and a dusting of cinnamon.

* To add natural flavour, simply add 1/2 cup of your fruit of choice (mango works well) and blend until smooth.