21Aug 2025 by Alex Botting No Comments
Fibre vs Protein: Why Both Matter

Fibre vs Protein: Why Both Matter

Articles
Walk down any supermarket aisle or scroll through social media, and it’s clear: protein is everywhere. High-protein shakes, bars, yoghurts, and cereals promise muscle gains, satiety, and overall health. For good reason, protein is essential for building and repairing muscles, supporting your immune system, and keeping you feeling full between meals. Fitness influencers, diet plans, and even mainstream media often highlight protein as the “must-have” nutrient. But in this spotlight, another equally crucial nutrient is often overlooked: fibre. Fibre doesn’t get the same glamour as protein, it doesn’t grow muscles or appear on fitness labels, yet it’s vital for your body to function properly.   The Fibre Gap: Why Most People Are Falling Short Fibre is found mainly in plant foods: vegetables, fruits, whole grains, nuts, seeds, and legumes. Adults…
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18Aug 2025 by Alex Botting No Comments
Peach Clusters

Peach Clusters

Dessert And Sweets, Gluten Free, Meal Prep, Most Popular, Snacks, To Share
These Peach Clusters are a refreshing and nutritious treat that strike the perfect balance between indulgence and health. They combine the natural sweetness of ripe peaches with creamy yoghurt, a drizzle of sugar-free maple syrup, and a decadent coating of dark chocolate. These Peach Clusters are a testament to how a dessert or snack can feel luxurious while still being packed with beneficial nutrients.  Peaches themselves are low in calories but rich in vitamins A and C, as well as antioxidants and dietary fibre that support digestion and skin health. The addition of high-protein yoghurt boosts the nutritional value of Peach Clusters significantly, supplying calcium for bone health, probiotics for gut balance, and protein to help you stay fuller for longer. Sweetened lightly with sugar-free maple syrup or an alternative…
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18Aug 2025 by Alex Botting No Comments
Egg Breakfast Empanadas

Egg Breakfast Empanadas

Air Fryer, Breakfast, Gluten Free, Lunch, Meal Prep, Most Popular
These Egg Breakfast Empanadas are a delightful and nourishing way to begin the day, offering a perfect balance of flavour, texture, and nutrition. At their heart, these Egg Breakfast Empanadas are a handheld meal, combining a soft maize flour dough with a comforting filling of scrambled eggs, diced ham, and cheese. This combination ensures each bite provides high-quality protein, sustaining energy from healthy carbohydrates, and a satisfying dose of fats to keep you feeling full throughout the morning.  Eggs themselves are a powerhouse of nutrients, supplying essential amino acids, vitamin D, choline, and antioxidants like lutein and zeaxanthin, which are important for brain function and eye health. The ham contributes additional protein and savouriness, while cheese adds calcium and richness, enhancing both taste and nutrition. Wrapped in maize flour dough,…
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11Aug 2025 by Alex Botting 2 Comments
Mango Salmon

Mango Salmon

Dinner, Lunch, Most Popular
This Mango Salmon is a vibrant, flavour-packed dish that perfectly balances sweet, spicy, and savoury notes in one beautifully presented plate. It pairs tender, flaky salmon fillet with a fresh mango, avocado, and tomato salsa that bursts with tropical freshness. The lightly spiced salmon, coated in a fragrant blend of paprika, curry powder, garlic, and brown sugar, develops a deliciously caramelised crust as it cooks. This contrast of hot, savoury fish against the cool, refreshing salsa makes Mango Salmon an irresistible choice for lunch or dinner.  Packed with omega-3 fatty acids from the salmon, vitamin C from the mango and tomato, and healthy fats from the avocado, this Mango Salmon is as nourishing as it is delicious. The golden colour of the mango, the soft pink salmon, and the vibrant…
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11Aug 2025 by Alex Botting No Comments
Crispy Mozzarella y Red Pesto Eggs

Crispy Mozzarella y Red Pesto Eggs

Breakfast, Gluten Free, Low Carb, Lunch, Most Popular, Single Serve
These Crispy Mozzarella & Red Pesto Eggs are a simple yet indulgent recipe that brings together the rich, nutty flavour of red pesto, the creamy melt of mozzarella, and the satisfying comfort of perfectly cooked eggs. It’s an ideal choice for breakfast, brunch, or even a light lunch, offering a wonderful balance of protein, healthy fats, and irresistible taste.  The mozzarella not only adds a gooey texture but also contributes calcium and protein, while the red pesto provides a fragrant blend of basil, sun-dried tomatoes, garlic, and olive oil, packed with antioxidants and heart-healthy fats. Eggs, of course, are nutritional powerhouses, giving you high-quality protein, vitamin D, and essential amino acids.  This dish works beautifully as a quick weekday option but is also elegant enough to serve at a leisurely…
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11Aug 2025 by Alex Botting 2 Comments
Egg Sandwich

Egg Sandwich

Breakfast, Lunch, Most Popular, Single Serve
This Egg Sandwich is a timeless classic that blends simplicity with satisfying flavour, making it one of the most versatile dishes you can prepare. Whether you’re looking for a quick breakfast, an easy lunch, or even a comforting dinner option, this Egg Sandwich delivers. It combines protein-rich eggs, hearty bread, and the savoury indulgence of ham and cheese, resulting in a meal that is both filling and flavour-packed.  Eggs are a nutritional powerhouse, providing high-quality protein and essential vitamins such as B12, vitamin D, and choline. The bread offers carbohydrates for sustained energy, while the cheese provides calcium and a creamy richness. The ham adds extra protein and depth of flavour, creating a perfectly balanced bite.  This Egg Sandwich is also remarkably adaptable, you can tweak the fillings to suit…
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11Aug 2025 by Alex Botting 1 Comment
Passion Fruit Chia Pudding

Passion Fruit Chia Pudding

Breakfast, Dessert And Sweets, Gluten Free, Meal Prep, Most Popular, Single Serve, Vegetarian
This Passion Fruit Chia Pudding is a vibrant, tropical-inspired treat that brings together the creamy texture of chia seeds, the tangy sweetness of passion fruit, and the nutritional boost of protein-rich yoghurt. This dessert or breakfast option is not only delicious but also brimming with health benefits. Chia seeds are a true superfood, offering high levels of fibre, plant-based omega-3 fatty acids, and essential minerals like calcium and magnesium.  Almond milk adds a light, nutty base that keeps the Passion Fruit Chia Pudding dairy-light while maintaining creaminess, and the fat-free yoghurt offers extra protein with minimal fat content. The passion fruit itself is a powerhouse of vitamin C, antioxidants, and dietary fibre, adding a fresh, tangy burst that perfectly balances the creaminess of the pudding. The protein powder gives the…
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04Aug 2025 by Alex Botting No Comments
Mango Yoghurt Jelly

Mango Yoghurt Jelly

Dessert And Sweets, Gluten Free, Meal Prep, Most Popular, Snacks, To Share
This Mango Yoghurt Jelly is a light, tropical-inspired dessert that offers a delightful balance between indulgence and health. With its smooth texture, vibrant colour, and refreshing taste, this Mango Yoghurt Jelly is an excellent alternative to sugar-laden puddings or shop-bought snacks. At the heart of this dish is ripe mango, a nutrient-dense fruit packed with vitamin C, beta-carotene, and antioxidants that support immune health and skin vitality. The addition of plain Skyr, a high-protein Icelandic yoghurt, introduces gut-friendly probiotics and calcium, while keeping the dessert low in fat. Chia seeds further enrich this Mango Yoghurt Jelly by adding omega-3 fatty acids, soluble fibre, and a subtle crunch. Sweetened naturally with honey or maple syrup, this jelly can easily be tailored to suit different taste preferences or dietary needs. Whether you…
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04Aug 2025 by Alex Botting No Comments
Hot Honey Feta Eggs

Hot Honey Feta Eggs

Gluten Free, Low Carb, Lunch, One Pot, Single Serve, Vegetarian
These Hot Honey Feta Eggs are a bold and flavour-packed dish that brings together the richness of eggs, the creamy tang of feta cheese, and the warming sweetness of hot honey. This delicious recipe is not only quick to prepare, but also brimming with nutrients to support a healthy lifestyle. Eggs are a powerhouse of protein, providing essential amino acids for muscle repair and maintenance. They also contain key vitamins such as B12, D, and choline, which are crucial for brain health and energy levels. The addition of feta cheese brings calcium and beneficial fats, while the peppers contribute vitamin C, fibre, and antioxidants. The hot honey offers a natural sugar source with a gentle heat that aids digestion and gives the dish its signature punch. Topped with fresh coriander,…
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04Aug 2025 by Alex Botting No Comments
Hot Honey Chicken Tender Wraps

Hot Honey Chicken Tender Wraps

Dinner, Lunch, Meal Prep, Most Popular, To Share, Uncategorized
These Hot Honey Chicken Tender Wraps are a delicious and nutritious meal that perfectly balances sweet, spicy, and tangy flavours. This dish offers an excellent source of lean protein from the chicken tenders, essential for muscle repair and growth. Combined with the fibre-rich purple cabbage and carrots in the yoghurt coleslaw, these wraps contribute to digestive health and provide a satisfying crunch. The use of low-calorie tortillas keeps the meal light yet filling, making it an ideal option for those mindful of their calorie intake. The yogurt dressing adds probiotics and calcium, supporting gut health and bone strength. The hot honey sauce brings antioxidants from honey, which also acts as a natural energy booster. Furthermore, the spices like smoked paprika and garlic powder not only enhance flavour but contain compounds…
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