Everyone loves a sausage roll, but how many of us have had a boring sausage meat wrapped in pastry? I love these as a meal prep option for lunches, snacks and they freeze great! These are loved by my hubby for smoko snack, and both of my small kids love them. They aren't organic, all natural etc etc... they are delicious, they are loaded with nutrients and they get eaten!

Ingredients
500g beef mince
500g lamb mince (we sometimes use lamb hearts)
2 carrots
1 zucchini
1 tbs crushed garlic
1 egg
​2 tsp dried thyme
1tsp fennel seeds
1/4 cup tomato relish
5 sheets of puff pastry

1 extra egg to egg wash the tops.

1. Combine all ingredients in a bowl or food processor.
2. Lay out puff pastry sheets and allow to defrost.
3. Slice each sheet in half to have two rectangles.
4. On each half spoon a long sausage shape of filling in the middle. Then fold over pastry to cover meat filling. Continue with all of the puff pastry sheets till you use up the mixture.
5. Ensure the pastry is closed tight, you can use a fork to gently press down or a little bit of water to "glue"
6. Flip over so the seem is underneath, place on baking tray with baking paper/ sheet.
7. Whisk an egg and with a pastry brush, brush the sausage rolls and place in the oven.
8. Cook for 30-40 minutes on 180*C, or until golden brown.
9. Cut up into your preferred sizes, keep in the fridge or you can freeze!

In times like these, when the cost of living is on everyone's mind, prioritising your health shouldn't feel out of reach. Since 2014 the health funds removed 11 alternative and complimentary health services from being able to claim. Services like Naturopathy took a massive hit as then this meant that patients were not able to receive any rebate. 

A few things to keep in mind when deciding on the value of Naturopathy vs GP consult.

1. An initial Naturopathy consultation can be anywhere between 60-90minutes. vs 10-20 minutes at the GP.
2. After the initial consultation, hours of research into your illness/condition take place along with referring for any further testing and screening vs this happens within the GP consultation.
3. Herbal medicines, supplements and prescriptions are not covered by the PBS, this can make our prescriptions expensive, but focus on the root cause and long term side benefits rather than symptomatic bandaid pharmaceuticals with side effects.

So with this in mind I've made the decision to significantly lower the price of my Naturopathy Consultations because I believe that everyone deserves access to holistic, natural healthcare.
Now, more than ever, it's crucial to take care of our bodies and minds, and naturopathy offers a powerful way to do just that—by addressing the root cause of health issues and supporting your body's natural healing processes.
I’m excited to welcome new patients into my practice and help more people experience the benefits of natural medicine. Whether you're dealing with stress, chronic health conditions, or simply want to optimise your wellness, now is the perfect time to start your naturopathic journey.
Initial consultations were $180 and now are $99. 
If you or someone you know could benefit from naturopathy, please share this post with them. Let's make natural healthcare accessible to all!
Your health is worth it. Let's work together to achieve your wellness goals. 💚

​As a naturopath, I frequently encounter patients who are struggling with iron deficiency.

Often, they’re surprised to learn that their condition isn’t simply due to not eating enough iron-rich foods. Iron deficiency can be complex and multifactorial, with several underlying causes that can’t be addressed by diet alone. In this post, we’ll explore some of the key factors that can contribute to iron deficiency and how a holistic approach can help you restore your iron levels.

1. Parasites: A Hidden Cause of Iron Loss.
Parasitic infections, though often overlooked, are a significant cause of iron deficiency. Certain parasites, such as hookworms, attach themselves to the intestinal wall and consume blood, leading to gastrointestinal bleeding and iron loss. Other parasites, like Giardia, disrupt the gut lining, impairing nutrient absorption, including iron. In chronic cases, these infections can lead to significant anaemia without obvious symptoms, making it essential to consider parasitic infections as a potential root cause when addressing iron deficiency.

2. Thyroid Dysfunction: Impaired Iron AbsorptionYour thyroid health plays a crucial role in iron absorption. Hypothyroidism, or an underactive thyroid, is particularly problematic. Thyroid hormones are essential for the production of stomach acid, which is critical for the absorption of non-heme iron (the type found in plant-based foods). A sluggish thyroid often leads to low stomach acid, which in turn impairs iron absorption. This means that even if you’re consuming enough iron through your diet, your body might not be able to absorb it effectively. Supporting thyroid function is a key component of managing iron deficiency in these cases.

3. Chronic Blood Loss:
A Leading Cause in WomenFor many women, chronic blood loss is a major contributor to iron deficiency. Heavy menstrual periods (menorrhagia) are a common cause of significant blood and iron loss each month, which can quickly deplete your body’s iron stores. This type of deficiency often leads to symptoms like dizziness, fatigue, and pale skin. It’s crucial to identify and address the underlying causes of heavy menstruation, such as hormonal imbalances or uterine fibroids, to effectively manage iron deficiency.

4. Digestive Malabsorption:
The Gut-Iron ConnectionThe health of your digestive system is directly linked to your body’s ability to absorb nutrients, including iron. Conditions like celiac disease, Crohn’s disease, and small intestinal bacterial overgrowth (SIBO) can cause significant damage to the gut lining, preventing proper absorption of iron. Dysbiosis, or an imbalance in gut bacteria, can also impair nutrient absorption. If your digestive system isn’t functioning optimally, you may not be able to absorb enough iron from the foods you eat, regardless of how much iron-rich food you consume. Addressing gut health through targeted dietary changes and appropriate supplementation is essential for restoring iron levels.

Holistic Management of Iron Deficiency
Understanding the root cause of iron deficiency is essential for effective treatment. Simply increasing dietary iron isn’t enough if the underlying issue isn’t addressed. A comprehensive, holistic approach that includes evaluating thyroid function, digestive health, and potential parasitic infections is necessary to restore and maintain healthy iron levels.

As a naturopath, I take a personalized approach to each patient’s health, considering all potential factors that may be contributing to their iron deficiency. By addressing these underlying issues, we can work together to restore your iron levels and improve your overall health and well-being.

If you suspect that you might be dealing with iron deficiency or if you’re experiencing symptoms like fatigue, weakness, or frequent infections, I encourage you to reach out. Together, we can uncover the root cause and create a tailored plan to help you regain your energy and vitality.

If you found this information helpful, please share it with others who might benefit. And don’t forget to follow me on socials for more insights on holistic health and wellness.

100 g Sourdough Starter (or sourdough discard)
200 g Spelt Flour (Any flour)
200 g Milk
50 g Butter (melted)
40 g Sugar
1 Egg
8 g Baking Powder
3 g Salt (a pinch of salt)
5 g Vanilla Extract
1 tsp cinnamon
1 Apple grated

• Grease a sheet pan with butter or cooking spray and set aside. Preheat your oven to 220C (430F).
• Add all of the pancake batter ingredients to a large mixing bowl and whisk until well combined. The pancake batter is quite thick as it makes it easier to bake in a sheet pan.
• Pour the pancake batter into the prepared sheet pan. 
• Bake at 220C (430F) for 20 minutes or until the pancake batter has baked through.
• Remove from the oven and allow to cool a little before divide into portions. Drizzle in maple syrup to serve.

Notes: You can make this without sourdough starter, i would replace the flour with self raising as leavening agent. You can also use any toppings in replacement of apple and cinnamon. Blueberry / strawberry / banana / choc chip. 
​

2 cups of rolled oats
1 cup of greek yoghurt
1 cup of A2 milk
1 cup filtered water
1/2 cup shredded coconut
2 tbs natural nut butter
2 tbs maple syrup
1 cup frozen berries
1/2 tsp ground cinnamon
4 scoops of dōTERRA Chocolate Whey Protein with Collagen and Probiotics


Pretty simple, add all ingredients into a big bowl, mix in till all combined. Put in fridge overnight and enjoy cold the next day. Serves 4. 

Soaking your oats overnight helps break down phytic acid, a compound that can interfere with the absorption of nutrients like iron and zinc. This process makes the oats easier to digest.

Whey protein, commonly found in whey protein supplements and dairy products like yogurt, has been shown to have beneficial effects on blood sugar levels for several reasons:

1. Increased Insulin Sensitivity: Whey protein has been found to improve insulin sensitivity in both healthy individuals and those with insulin resistance. This means that cells become more responsive to insulin, allowing for better regulation of blood sugar levels.
2. Stimulation of Insulin Release: Whey protein contains certain amino acids, such as leucine, which can stimulate the release of insulin from the pancreas. This helps to lower blood sugar levels by facilitating the uptake of glucose into cells.
3. Slowing down Carbohydrate Digestion: Consuming whey protein with a meal can slow down the digestion and absorption of carbohydrates. This leads to a more gradual increase in blood sugar levels after eating, reducing the risk of post-meal spikes.

Want a delicious high protein, low sugar protein powder, that is good for your gut??
You can purchase here https://doterra.me/EjwN-M
Or if you want to save even more money and become a wholesale customer then contact me. 
​

Sugar cravings can be relentless, often leading to a rollercoaster of energy spikes and crashes, not to mention the long-term health implications of excessive sugar consumption. But fear not! There are strategies you can employ to curb those cravings and take charge of your health. In this blog post, we'll explore seven effective ways to curb sugar cravings and pave the way for a healthier lifestyle.

1. Stay Hydrated:
Believe it or not, thirst can often be mistaken for hunger or sugar cravings. Ensuring you're adequately hydrated throughout the day can help stave off unnecessary snacking. Opt for water as your primary source of hydration and limit sugary drinks, which can exacerbate cravings.

2. Opt for Nutrient-Dense Foods:
Incorporating nutrient-dense foods into your diet can help satisfy your body's needs, reducing the urge for sugary snacks. Foods rich in protein, fiber, and healthy fats can keep you feeling full and satisfied for longer periods, making it less likely that you'll reach for sugary treats.

3. Balance Your Meals:
Maintaining balanced meals that include a combination of complex carbohydrates, lean proteins, and healthy fats can help regulate blood sugar levels and prevent sudden spikes and crashes that often trigger sugar cravings. Aim for a variety of whole foods to provide your body with essential nutrients and keep cravings at bay.

4. Plan Ahead and Prep Snacks:
One of the best defenses against sugar cravings is being prepared. Plan your meals and snacks ahead of time, opting for nutritious options that are easily accessible when cravings strike. Having healthy snacks readily available can help you resist the temptation of reaching for sugary alternatives.

5. Mindful Eating Practices:
Practicing mindful eating can help you become more attuned to your body's hunger and fullness cues, allowing you to distinguish between true hunger and cravings triggered by external stimuli. Take your time to savor and enjoy your meals, focusing on the flavors and textures of each bite.

6. Get Enough Sleep:
Lack of sleep can disrupt hunger hormones and increase cravings for high-calorie, sugary foods. Prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Aim for 7-9 hours of uninterrupted sleep each night to support overall health and well-being.

7. Find Healthy Alternatives:
Instead of giving in to sugary temptations, seek out healthier alternatives that can satisfy your sweet tooth without derailing your progress. Fresh fruit, unsweetened yogurt, and homemade snacks made with natural sweeteners like dates or honey can provide a satisfying alternative to traditional sugary treats.

While sugar cravings can be challenging to overcome, implementing these strategies into your daily routine can help you take control of your cravings and make healthier choices in the long run. By staying hydrated, prioritizing nutrient-dense foods, and practicing mindful eating, you can curb sugar cravings and embark on a journey towards improved health and well-being. Remember, small changes add up over time, so be patient with yourself and celebrate your progress along the way.

For a fast, simple and healthy family dinner that is absolutely packed with flavour, try this Greek lamb salad recipe! Marinated grilled lamb served warm with a drizzle of fresh tzatziki turns this classic Greek salad into something truly special. And the whole dish can be on your table (from scratch) in just 15 minutes! Also enjoy leftovers with pita breasd to make homemade souvlakis. 

For the tzatziki

• 1 cup plain Greek yoghurt unsweetened
• 1 cup cucumber peeled and grated
• 2 tbsp olive oil
• 2 cloves garlic crushed
• salt to taste (around ½ tsp)
• 1 tbsp lemon juice
• 2 tbsp fresh dill finely chopped
• 1 tbsp fresh mint finely chopped

For the lamb

• 1 leg of lamb 
• 2 cloves garlic crushed
• ¼ cup lemon juice
• 2 tbsp dried oregano
• 2 tsp fresh thyme chopped
• ½ tsp ground rosemary
• 3 tbsp olive oil

For the salad

• 3 large tomatoes chopped (or 2 punnets cherry tomatoes)
• 1 cucumber chopped
• 1 red onion sliced
• ½ cup peeled kalamata olives sliced
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 4 cups mixed salad leaves (optional)
• 1 cup feta cheese 150 grams

For the tzatziki

• Mix the tzatziki ingredients together in a small bowl and set aside in the refrigerator, covered, until required. This will keep for 7 days in the fridge. 

For the lamb

• Combine all of the marinade ingredients in a bowl and add the lamb. Stir until the lamb is completely covered and then cover and refrigerate. Allowing the lamb to marinate for 2+ hours or overnight is ideal, but otherwise let it sit for as long as possible while you prepare the other ingredients.

To serve

• Add all of the chopped salad ingredients into a bowl and toss with the lemon juice and olive oil.
• Place leg of lamb in slow cooker and cook for 6 hours. Once cooked pull apart with two forks. 
• Spread the salad over a large platter or individual plates. Top with the lamb pieces, a drizzle of tzatziki and pieces of crumbled feta. Serve immediately. Enjoy!