Connie’s Curly Carrots

Children love being adventurous with their food and something as fun as spiralising will encourage them to eat more vegetables.

Try this recipe for a new and surprising taste.


1 large raw carrot
1 courgette
1 cup of natural live yoghurt or coconut yoghurt
Juice of 1 lemon
1 tsp ground turmeric
Olive oil
Pinch pink Himalayan salt
Options: Sprinkle of pumpkin seeds

Use a spiraliser to process the carrot and courgette into spaghetti ribbons.
Place yoghurt into bowel and add the lemon juice, big splash of olive oil, turmeric and pink salt. Mix it together into a dressing. Add to the vegetable ribbons, and mix in.

A fresh summer salad that goes with anything.

Spiralisers come in all shapes and sizes and are very easy to use.



Chocolate crunch cookies – a healthier way


4oz Goat’s butter (half a normal size block of butter) easy to digest, less cholesterol

Half a cup organic cocoa powder – high in antioxidants

2 and a half cups of whole-grain Spelt flour – high in minerals, B Vitamins and fibre. Easier to digest than normal wholegrain flour (or use brown rice flour if you are gluten free)

2 thirds a cup of Rapa Dura sugar (click on link) – raw cane sugar, it’s sweeter than white sugar so less is used, high in iron and contains other trace minerals. It has a richer flavour. Can purchase from health stores or online.

Half cup of raw organic cocoa nibs (optional)
– makes more crunchy and gives nutty flavour without the nuts – high in antioxidants.

2 x teaspoons of cardamom (optional) you can purchase spices from “BuyWholeFoodsOnline” it is a less expensive way to buy as you get so much more for your money.(click on link)


Heat the oven to 150 degrees and prepare a tray either greased with butter, or covered with grease proof paper.

You can either hand rub the butter and flour together to make them into ‘crumbs’ or use a food processor to gently mix – use the pulse button to keep it light. Add the cocoa powder, sugar and cardamom if using it. Add the cocoa nibs last. Mix until it becomes a dough.
Roll into small balls about 25g each then press the palm of your hand down to flatten them into cookie shape.

The oven at 150 degrees is hot enough to cook, but cool enough not to over heat the fats and proteins which makes them healthier. Leave to cook for 20-25 minutes.

Remove form oven and let them cool, this is when they become crunchy.

Nutritional benefits:
High in fibre and polyphenol antioxidants and a good source of Iron, B Vitamins.
Goat’s butter is a healthy addition to the diet in moderation, low in cholesterol and contains important dietary fats as well as n-Butyrate which is a substance that feeds our cells in the gut lining and supports mental health and well-being.

Note: Rapa Dura is a sugar and should be consumed in moderation even though it is a healthier choice.







Why do your Kids need Vitamin K and where do you find it?

Meet NutriKid Kelly Kale, she knows how important strong bones are.

Vitamin K is not a very talked about nutrient, either in the press or by doctors.
It is vital for your child’s growth, so vital in fact that they are given it as an injection when they are born just in case they have not got enough from the mother for those first few vital days. You get Vitamin K1 from leafy greens and other vegetables, and if you have the right balance of good gut flora (healthy bacteria in the gut) these will produce the K2 form. Vitamin K3 is the synthetic form in supplements. All 3 types of Vitamin K play an important role in the healthy clotting of the blood, however Vitamin K1 from fresh vegetables appears to be the superior form as this also plays a vital role in bone health. K1 converts bone protein (osteocalcin) to its active form that is vital for healthy bone growth and strength – it allows the osteocalcin molecule to join with the calcium molecule and laying down strong healthy bone tissue.
This is needed from birth to old age and a diet rich in Vitamin K is the best
way to ensure you child gets enough.

Vitamin K is found in:

Kale, Spinach, Broccoli, Lettuce,
Cabbage, Watercress, Asparagus,
Oats, Green Peas, Green Beans, Green Tea and Wholewheat.



Happy Halloween – Pumpkin Soup



You will need a blender


I whole medium/large pumpkin – designed, cut and scooped out.

1 pint filtered water

I large red onion – chopped

2 organic low sodium vegetable or chicken stock cubes

Seasoning – pink Himalayan salt

Optional: Small pinch of cayenne pepper

Pumpkin Seeds to garnish


pumpkin-fleshSeparate out the pumpkin flesh from the seeds – you can spread the wet seeds out over a tray and dry them out in a very low heat in the oven. The eat the seeds – crack open the shells when they are very dry and remove the seed inside. Delicious!

Place all the pumpkin flesh and chopped red onion in a pan of filtered water. Bring to boil for 5 minutes, add the stock cubes, then simmer for 15 minutes. Stirring occasionally.

When everything is completely soft, use a hand blender to make the soup smooth and creamy. Add a pinch of salt or cayenne pepper to add some warmth and a little spicy kick.

As an option to increase protein content crumble a little goat’s cheese or feta cheese.

Introducing Parker Pumpkin


Parker loves pumpkin, not just because they are fun at Halloween, but he learned about the special things in pumpkins that protect his health and help him to grow healthy and strong.

Health Benefits of Pumpkin

The strong orange colour of pumpkin show’s the exceptional amounts of carotenes and antioxidants. Beta-carotene, Poly-phenic anti-oxidants and xanthin are all health protective – especially for eyes and skin. Beta-carotene converts to Vitamin A in the body which is vital for immunity and immune function.

Pumpkin is good source of B Vitamins needed for energy, growth, nervous system, well-being, digestion and so many functions.

The flesh contains fibre that helps keep blood sugar steady and removes toxins from the body. This is protective for the future health as it helps control cholesterol and diabetes.

pumpkin-seeds-smallestPumpkin seeds are packed with goodness: fibre, mono-unsaturated fats both supporting heart and digestive health.

They are high in protein and minerals like iron, selenium and zinc. Zinc is particularly important for immune function, digestion and many other functions in the body.

Pumpkin is disease protective in many ways and should be included in the diet regularly when in season.



Avocado and Butter Bean Humus

Recipe from “Ava Avocado”Ava Avocado Front Cover CMYK

Try this deliciously different and healthy humus that’s full of good fats, Vitamins, minerals, fibre and plant protein.

1 soft avocado, 75g butter beans (lima),
2 dessert spoons of tahini, a little olive oil,
1 peeled garlic clove,
the juice of half a lemon, pink salt to season.

Place all ingredients in a blender until smooth, add a little water or more olive oil if too thick.
Can add a pinch of chili to give it a little kick.

Serve with wholegrain organic pitta bread, or chopped carrots and celery into sticks and
have fun dipping and crunching.

Butter eban+avocado pate

How to get MORE Vitamins, Minerals and Fibre into your child’s diet.

Flap jacks Get nutrient dense foods and fresh vegetables into you children’s diet, even if you have to hide it!

There comes a point in every parent’s life when your child realises they can make their own decisions about what they eat. Unfortunately, that is age is a very young age and it can be a very trying time to get children to eat the healthy foods! Believe me it gets harder as they get older, so start training them young!

Including healthy foods in the diet of a child is universally agreed upon by doctors, scientists, nutritionists and most importantly mums and dads to be the key to a good foundation for health in life. Even if children eat unhealthy foods, the good should always be included somehow, even if you have to hide it!

About 8 years ago, I worked with the school chefs at my children’s infant and junior school to create healthier recipes for school lunches. When I was asked I thought how enlightened the head teacher was. However, when I suggested that the chef should blend some vegetables into the bolognaise sauce, the head was horrified and insisted that the children should eat the lumps of vegetables added whether they like them or not.  So the inevitable happened, the vegetables were thrown under the table by many of the children. Whilst I agree in a perfect world the children would eat all healthy foods put in front of them, the reality is many of them don’t.

There are so many ways to include extra nutrients in your child’s / teen’s diet (even your partners diet) without them even knowing. Once they decide they like the dish, you can tell them what foods you have added.

The truth is, when children are growing, even when they are teens, nutrients are vitally important so that the body has the best foundation for health throughout their lives. Mineral deficiency in early years, will reflect in bone and muscle health later in life, and lack of protein can have huge implications as they get older and become adults.

Lack of fibre and cellulose in their diets coupled with a high sugar diet can have a hugely detrimental effect on their gut flora and therefore gut health and digestion. High sugar diets with deficient fibre, good fats and protein will inevitable affect their blood sugar and hormone balance later in life and can lead to health issues like obesity, metabolic syndrome and diabetes.  The body needs a balance of nutrients at all times to be able to metabolise all foods properly.

Here are some quick tips on getting more nutrients into both your children’s diet and the whole family.

Minerals, Fibre, Good Fats and Vitamins

Molasses not my

  1. If baking use raw cane sugar like Rapa Dura – full of minerals and more sweet so less needed
  2. Black Strap Molasses – packed with minerals like iron, magnesium, calcium, manganese, zinc and many more trace minerals, B Vitamins and goodness – use in sauces, gravy, baking and drinks
  3. Stir fries – finely chop spinach or kale and add towards the end of cooking
  4. Add crushed pumpkin seeds to baking, or whole ones to stir fries.
  5. Use dates, figs or prunes in baking (can be blended and used to reduce sugar in baking)
  6. Add finely chopped celery to sauces (like bolognaise or tomato sauce)
  7. Keep potato skins on
  8. Use brown rice (or do half and half with white – not cooked together though)
  9. Add flax seed to baking (ground and whole)
  10. Use the stalks of vegetables in stir fries, salads, soups (as there is extra cellulose in this)
  11. Give them sliced apple every day with breakfast
  12. Smoothies – always use apples, and what ever else they like. Avoid using too much cow’s milk, but can try Hemp, Rice or oat milk, or even just water. Add zinc, vitamin C and Vitamin D
  13. If making gravy – instead of just using the stock cube or powder, chop a whole load of veg and boil/simmer for an hour – strain and then use liquid with the normal stock cube.
  14. Meat or Vegetable bolognaise: as well as all the normal ingredients, add veg like courgettes, carrots, peppers, leeks, even cauliflower and pulse blend to keep texture. It’s still the easiest way to get vegetables into kids, no matter what the headmistress thinks!
  15. When making tomato sauce is add extra olive oil at the end.
  16. Use unheated flax oil (Omega3 fats) – add to sauces, stir fries after they have finished cooking, or to a smoothie or porridge.
  17. Add cinnamon and Rapa Dura sugar to pancakes, along with vitamin C.
  18. If they have salad dressings – add some avocado and blend to make creamy and packed with good fats and minerals. Can also add avocado to their smoothie.

Probably one of the best foods to use across most cooking is black strap molasses – you can hide it in baking and in sauces and it’s so full of nutrients. It was actually used during the War to keep children healthy. Give it to them from a young age so they develop a taste for it. I love mine in hot water with some cinnamon or on buttered toast.


NutriKids Books

The NutriKids books have been lovingly crafted to really appeal to children with characters that could be their friends. The situations are designed especially to allow the children to put themselves into the character’s shoes, which helps them to understand and learn about the health benefits of each food and how it could support their own health. If it’s good for Connie Carrot, it must be good for them.

Book fan


Click on the books to take you to the bookshop.