Easy, Quick, Blood Sugar Supportive Breakfast – Eggs, Spinach, Avocado & OrangeBreakfast doesn't need to be fancy or time consuming. But if you want to support amazing health, have less afternoon cravings, or afternoon fatigue, better hormonal balance you want to make sure your breakfast is high in protein and supportive of blood sugar balance. This breakfast can help with that! It's super nourishing, let me break this breaky down for you: Egg - packed with vitamins A, D, B vitamins, choline, DHA, protein, healthy fats Spinach - loaded with antioxidants, folate, vitamin A, C, K, magnesium, a good fibre source Avocado - a skin loving, hormone loving healthy fat, a great source of fibre Orange - a great source of vitamin C
High Fibre Strawberry SmoothieThis high-fibre strawberry smoothie is supportive of gut health, skin health and is balanced to support stable blood sugar levels. Here are some benefits to this smoothie: MCT oil - provides your brain and body with a rapid fuel source, it can help reduce brain fog & keep glucose levels in check. Healthy fats also help to elongate blood sugar keeping you feeling satiated, along with supporting hormonal health & skin health. Hemp seeds - a wonderful plant-based source of omega-3 and protein. They are also a great source of vitamin E, other minerals & are a great skin loving food. Psyllium husk - an amazing prebiotic which promotes healthy colonies of probiotics to grow in the gut. It's also a great source of soluble fiber which can help with lower cholesterol & supporting healthy lipid levels, along with helping to relieve constipation. Protein powder - no smoothie is complete or balanced without protein. It helps to ensure the smoothie supports stable blood sugar levels & energy levels. It also provides your body with essential amino acids to support overall health & wellness. Strawberries - are rich in vitamin C & antioxidants. Berries are one of my top fruits to enjoy which are more supportive of blood sugar levels as they are lower on the GI index. Cauliflower - a great way to get in extra veggies and fibre to further support the microbiome. Cauliflower is also a great liver loving food.
Spirulina Cacao SmoothieThis spirulina cacao smoothie is nutrient dense, alkalizing, high in fibre and delicious! If you're after enhanced energy levels, balanced hormones, better skin health, better mitochondrial function, slower aging, want to lower HBA1C levels, support a healthier pregnancy, reduce cravings and feel full and satiated for hours then you want to focus on getting your blood sugar levels in check. This smoothie can help with that!
Almond Meal & Cranberry CookiesThese cookies are GF, super easy to make, soft and delicious! As per usual with my recipes they are quick to make. I personally don't like recipes that are too complex and time consuming because being a mum with 2 young toddlers and working full time I haven't got hours to spend in the kitchen.
Pumpkin, Bacon & Goat’s Cheese FrittataThis pumpkin, bacon and goat's cheese frittata is an easy and flavorful dish that is super versatile. It could be enjoyed for breakfast, lunch or dinner. This frittata is super nutrient-dense, loaded with flavour and is packed with protein which makes it supportive of blood sugar levels. Stable blood sugar = more balanced energy, easier fat loss, less insulin, better hormonal balance and less inflammation. I love to enjoy this alongside a fresh garden salad for a lighter lunch or dinner. It's also a great make-ahead meal and it reheats beautifully.
Dark Chocolate ClustersThese dark chocolate clusters are the best healthy snack and they are so ridiculously easy to make! They are full of healthy fats, a little protein and full of deliciousness from the dark chocolate.
Liver Loving Blueberry Chocolate SmoothieThis blueberry chocolate smoothie not only supports liver health, it also supports gut health and is blood sugar supportive which means it also supports hormonal health. Supporting blood sugar balance and liver health are the foundations for supporting hormonal health. INGREDIENT BENEFITS: - cauliflower: estrogen detoxification, fibre to gut health - flaxseeds: estrogen detoxification, an amazing source of fibre to support the microbiome - organic blueberries: rich in anthocyanins, antioxidants that reduce inflammation and protect the liver from oxidative stress - protein: amino acids needed to proper liver detoxification
Prune & Almond Protein BitesThese almond and prune protein bites are ridiculous easy to make and only contain a few ingredients. Prunes are one of the highest antioxidant rich foods . They are also great for bowel health and are a great source of vitamin K, potassium and fibre. Prunes are a lower GI dried fruit option which means they are more suapportive of blood sugar compared to other dried fruits. I made these into small bite size balls to add into my son's lunch box. However, they are also a great snack for adults too, I just suggest making them into slightly larger balls.
4 Ingredient Almond Meal CrackersThis almond meal cracker recipe is not only super simple to make, it's extremely nutrient dense as well. It only contains a few ingredients and can be made in a matter of minutes. These are delicious topped with hummus, pate or pesto for a healthy nutritious snack.
Paleo & Vegan Choc Chip CookiesThese chocolate chip cookies are vegan and paleo friendly, and what's even better is that they are ridiculously easy to make! All you need to do is add all ingredients into one bowl, mix it together then add the mixture onto a baking tray to bake away! That's it! You can use tahini or almond butter as the base. Both those ingredients are healthy fat sources which help to make this cookie more nutrient dense and supportive of blood sugar. These cookies are the perfect snack to keep you feeling satiated and satisfied.
Sugar Free Almond Meal Banana BreadBanana bread is always a popular recipe in our home, and this sugar free almond meal banana bread is no different! Since having kids I've been trying to come up with new recipes that are sugar free and only naturally sweetened with wholefoods. Sugar has such a negative impact on our health, espeically our gut microbiome and blood sugar balance. This banana bread is a super easy and quick recipe to make, it's a great recipe to add into kids lunchboxs or enjoy it for yourself as a healthy snack (my recommendation is to top if off with some almond butter or regular butter for extra yumminess).
Paleo Blueberry SconesWho doesn't like a freshly baked scone! This paleo blueberry scone recipe is for all my health conscious followers. It's a fantastic more blood sugar supportive alternative to the traditional scone which is high in carbs and refined ingredients. Enjoy these as a snack or a quick breakfast to go, sliced in half and topped with almond butter, yoghurt or butter.
5 Minute Omega-3 Rich Breakfast Or Lunch PlateThis is an extremely nourishing and quick breakfast or lunch meal you can make that is rich in omega-3 healthy fats. Omega-3 fats are essentail, we must consume them daily for great health. Omega-3 fats help to support brain health, hormonal balance, inflammation, cellular health, healthy cholesterol levels and so much more! This meal is also rich in antioxidants and fibre from the leafy greens, protein from the salmon and probiotics from the sauerkraut making it a very balanced and norishing way to start the day!
Lettuce Cup Burger With Parsnip FriesThis is a great dinner recipe to make that's light, easy to make and loaded with protein, fat and fibre to support stable blood sugar levels. It's low carb and paleo friendly. It's also extremely nutritious as it contains liver which is a superfood. Liver is high in iron, choline, B vitamins, and vitamin A.
Gut Healing Chicken & Veggie Broth SoupThis gut healing chicken and veggie broth soup is a real winner! It can be made in about 15 minutes, it contains bone broth which is super healing for the gut due to it's glycine, glutamine and mineral content, and it contains lots of non-starchy veggies which are full of fibre. Fibre is very important for gut health and waste elimination. It's also high in protein which is supportive for the immune system and blood sugar balance.
Bacon & Egg MuffinsThese bacon and egg muffins are a favourite of mine! They are super easy and quick to make and are paleo, GF, DF, high in protein to help support blood sugar balance and to switch off your hunger hormones. They make a great grab and go breakfast option, or enjoy them for lunch alongside a salad. They are also a great addition to kids lunch boxes!
Chia, Hemp & Flax Porridge (Paleo, Keto & Vegan friendly)This three seed porridge is quick to make and high in protein and healthy fats to kick start your day and balance your blood sugar levels right from the get-go! It's also very high in fibre to support bowel health and elimination.
Simple Chicken & Mayo SaladI'm all about the quick, easy but nourishing meals. Especially with being a new mumma! This chicken and mayo salad is not only delicious, but it contains lots of fibre from the non-starchy vegetables to help feed the gut microbes to support overall gut health. It also contains protein for blood sugar balance and to help switch off your hunger hormones, healthy fats from the avocado and my homemade mayo (using olive oil as the base) to support hormones, skin & further elongate blood sugar levels. So basically this meal is a win, win win! It makes a great lunch or light dinner meal. It's also a great meal prep recipe to whip up on a Sunday to enjoy for lunches throughout the week.
Double Chocolate Paleo Lactation CookiesIf you’re after a healthy, delicious lactation recipe then this paleo lactation cookie recipe for you! When it comes to supporting breastmilk supply there is a lot to consider, such as ensuing you’re well hydrated and to ensure you’re eating enough calories to keep up with the extra demands of breastfeeding. There are also some foods that have been said to help support milk supply, although the research isn’t super strong in this area. The foods in this recipe which have been said to support milk supply are ground flaxseeds, brewers yeast and fenugreek. This recipe also contains healthy fats and protein which are very important for babies development and a healthy milk supply. And by the way, you don't just have to be breastfeeding to eat these, they are a nourishing healthy snack for anyone!
Dark Chocolate Brownie BitesThese chocolate brownie bites have recently become a favourite in our household. Ever since I first made them a few weeks ago my husband has been asking me to make them weekly. They are so decadent and very moreish. We've recently been enjoying 1-2 balls in the evening for a healthy post-dinner treat. What's great about them is that they are loaded with good-for-you ingredients and they hit that sweet tooth craving if it's calling. I hope you enjoy them as much as we do!
Slow Cooker Pulled PorkThis slow cooker pulled pork is a great recipe to make ahead of time. It can be used in so many different ways. You can enjoy it alongside a salad for a quick dinner, make pulled pork tacos, or my personal favourite is to make pulled pork nachos, using organic corn chips, a big fresh salad and guacamole - delish!
Homemade Bone BrothBone broth is a superfood in my eyes, especially when it’s made from scratch. It packs a mighty nutritional punch and supports gut health, immune health, skin health, and is anti-inflammatory. Nutritional benefits: Bone broth is mineral rich, because minerals such as calcium, iron, zinc, phosphorus leach out from the bones. These minerals help to replenish your electrolytes. It’s a rich source of collagen and gelatin, two nutrients which are important for connective tissue health, thus supporting gut health and hair, skin and nails (if you’ve got gut issues, bone broth should be on your menu often)! It’s high in glycine, an amino acid also important for connective tissue health (making bone broth great for anyone with arthritis). Glycine is also needed in high amounts for pregnant women. It’s also a good source of protein, with 1 cup containing approximately 7-8g of protein. Here is my go-to homemade bone broth recipe which is super easy to make and oh-so-nutritious!
Chocolate Almond Butter OmeletteThis combination may sound a little strange at first, but trust me, it's delicious! This breakfast is high in protein which is exactly what your body needs to start the day. Higher protein breakfasts will also support stable blood sugar levels, reduce cravings and support weight balance. This chocolate almond butter omelette is also easy to make and kid friendly too!
Skin Glow Matcha Chia PuddingA nourishing breakfast option for anyone wanting to change up their breakfast meal. This matcha chia pudding is high in superfoods that will nourish your skin from the inside out. It’s high in healthy fats which are well known for their skin loving abilities from the avocado and chia seeds. Healthy fats are also important for cell development and growth, hormone production, mood regulation, reduced inflammation and proper brain function. It also contain matcha powder which is high in antioxidants that promotes smoother and more supple skin due to its ability to rejuvenate skin cells and support skin structure.
Healthy Mayonnaise – Made In 1 MinuteWe all need a healthy mayonnaise recipe in our lives! This recipe is ridiculously easy to make, and it’s loaded with good for you ingredients. Traditional store bought mayo often contains processed ingredients and oils such as canola oil which are pro-inflammatory. My goal is to reduce your inflammation, not raise inflammatory markers. So here you have it, my simple 1 minute mayo, I know you guys will love this. All you need is 4 ingredients, a hand blender and you're good to go!
Chocolate Mousse SmoothieThis decedent chocolate mousse smoothie is all kinds of delicious! It’s a fantastic breakfast option if you prefer sweeter breakfasts. Its jam packed with healthy fats, antioxidants, minerals and protein to nourish your body, give you glowing skin, support stable blood sugar levels and give your lasting energy.
Spicy Prawns Over Cauliflower RiceIf you’re needing a quick meal to make after a long day then this recipe is for you! It’s a light dinner meal you can make in 15 minutes which is high in fibre from all the vegetables, high in healthy fats and high in protein.
Anti-Inflammatory Mango & Kale SmoothieThis anti-inflammatory mango and kale smoothie is jam-packed full of goodness. This is a recipe that I often recommend to my clients, particularly those who have an inflammatory condition. Inflammation is at the core of most common health woes - such as weight gain, gut dysfunction, hormonal imbalance, skin issues, auto-immune conditions, to name just a few. Each week in clinic I see numerous clients suffering from all kinds of inflammatory conditions. Because of this I wanted to share with you this recipe that I share with them, so anyone else who is struggling with an inflammatory condition can reap the benefits of it. This smoothie can be enjoyed for breakfast or an afternoon snack.
Daily Green JuiceOne of the best ways to boost your health, get glowing skin, give your liver a little TLC and increase your nutritional profile is with a daily green juice. Drinking an organic green juice daily is like giving your body a liquid vitamin and mineral hit because organic greens are loaded with vitamins, minerals and phytonutrients which are essential for optimal health. This drink is also very anti-inflammatory and it may help to boost your immune system, support detoxification, help to clear your skin and help you to feel more energetic. It’s really important to make sure the ingredients you use are organic, because when you juice fruit and vegetables you are creating a concentrated liquid, if this liquid is high is pesticides or toxins from conventional produce you are essentially exposing your body to harmful additives and toxins. Green juice should help to cleanse your body naturally supporting detoxification, not adding more toxins to it. Drink this health promoting drink daily to enhance your health and watch the positive benefits unfold.
Double Chocolate Cookies – 2 Ways! (Paleo & Vegan Friendly)These double chocolate cookies are paleo and vegan friendly. I personally love how easy they are to make! They are filled with wholefood ingredients and taste divine! They make the perfect snack, especially for when that 3pm sweet tooth calls! If you want to always have these cookies or a healthy snack on hand I highly recommend making a double batch and freezing half of them for a later date.
Cookie Dough Protein BallsThis cookie dough protein bliss ball recipe is not only delicious but it contains two key ingredients which help to switch off hunger hormones, protein and fat. Protein and fat are also important to help keep you satiated between meals (preventing cravings). Another bonus, this recipe is dried fruit free! These make a great morning, afternoon or post dinner snack. Once you’ve made them I recommend putting them into the refrigerator to set before enjoying them, otherwise they can get a little too sticky when eating them.
Sweet Potato & Carrot WafflesThis is a really easy and fun recipe to make. It’s great for breakfast topped with an egg and avocado and a handful of leafy greens, or enjoy it for lunch and dinner alongside a fresh salad and a fried or poached egg.
High Fibre No-Grain BircherThis high fibre no-grain bircher is gut-friendly, gluten-free, dairy-free, sugar-free, low GI and is paleo and vegan friendly. This breakfast is also very high in protein and good fats, starting your day with a breakfast high in fat and protein is vital if you want to have stable energy levels throughout the day. These two food groups also help to switch off hunger hormones. This is a fantastic make-a-head breakfast that you could prep during the weekend so you can a breakfast that you can grab as your run out the door in the morning.
Liver Loving Green Salad With Roasted CarrotsThe liver is our body’s main detoxifying organ, it has to process everything we put into and onto our bodies. It’s vital we take good care of this organ if you want to look and feel your absolute best. Key liver loving ingredients in this salad are: broccoli which contains sulforaphanes to help with phase 2 liver detoxification, rocket which high in chlorophyll (leafy greens can also help to suck up environmental toxins from the blood to help with blood purification), carrot which is high in plant-flavonoids and beta-carotene which can help stimulate and improve overall liver function, lemon and apple cider vinegar which can help to boost liver detoxification and improve digestion.
Roasted Zucchini DipI created this because I have a histamine intolerance. This comes and go, but at the moment it’s back. So, I wanted to create a dip that I can enjoy without reacting too, because right now I’m not able to enjoy a lot of store bought dips and spread. This roasted zucchini dip is really delicious on top of my go-to GF loaf, brown rice crackers, mixed through roasted veggies, tossed through a salad or dip some sliced veggie sticks into for a nutritious snack.
One Pan Meal – Baked Lamb Chops with Roasted Vegetables and Mint Yoghurt DressingI love one pan meals! Simple, healthy delicious meals is what I’m all about, and this one-pan baked lamb chops with roasted vegetables and yoghurt mint dressing is a recipe I know you’re going to love! If you do make it please let me know in the comment below or send me a photo via social media @nataliebradynutrition and let what you think of it. I absolutely love hearing your guys feedback, and I’d love to know if you’d like more recipes like this, so please do get in touch.
Hormone Balancing Bliss BallsThis recipe combines all the goodies the body requires to help support hormonal balance AND they taste amazing! One of the superstar ingredients this recipe is maca powder which has been used to support fertility, reduce PMS symptoms and boost libido. It also contains Omega-3 from walnuts and chia seeds, and contains pumpkin seeds which are a good source of zinc, an important nutrient for hormonal balance and sperm health. The recipe is also high in healthy fats from the walnuts, pumpkin seeds, flaxseeds, chia seeds and coconut oil, fat is essential for hormonal balance (hormones are actually made from fats). In addition, cacao powder has been added for a powerful anti-inflammatory and mood-boosting impact, it’s also high in antioxidants and contains magnesium. Another superstar ingredient is ground flaxseed. Ground flaxseeds help the liver complete the process of elimination through the the large intestine and decreasing transit time of bowel movements, which will help decrease estrogen levels.
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The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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