Chicken Pesto Bake

Uncategorized Oct 20, 2020
Ok, so this has to be my most favourite way of eating chicken at the moment. DEEEELISHHHH!!!
This recipe is Adrenal Diet friendly, and can also be easily altered to fit within the guidelines of the SIBO Biphasic Diet and a Low-Histamine Diet.
  • 1kg chicken thighs
  • 40g vegan cheese (or parmesan cheese)
  • 3-5 garlic cloves
  • 160g cashews
  • 25g fresh basil
  • 120g olive oil
  • Turn oven on to 180C. Grab a casserole dish and lay the chicken breasts out in the dish in a single layer.
  • In a high-speed blender (I use my thermomix) grate the cheese and garlic until finely cut.
  • Add the rest of the ingredients and blend for 5-10 seconds until a chunky pesto is formed. If you want a smoother texture, blend a little longer.
  • Spread the pesto over the chicken and bake in the oven for 40minutes, or until chicken is cooked through.
  • Serve with steamed veggies, salad, or hand-cut baked sweet potato chips.


This recipe is approved for...

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Blueberry Brownies

Uncategorized Oct 14, 2020
Who else can't get enough of brownies?! This is naturally sweetened with blueberries, and only a touch of honey, and is delectably moist and fudgey. Yummy!
This recipe is adrenal diet (post the initial 2-Week Blood Sugar Reset) & SIBO biphasic diet (phase 2) friendly.
  • 2 ¼ cups almond meal
  • ¼ cup coconut flour
  • ½ cup raw cacao powder
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • ¾ cup blueberries plus more for the top of the brownie
  • 2 tablespoons raw honey
  • cup full-fat coconut milk
  • cup coconut oil, melted
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons vanilla extract
  • 2 eggs, room temperature
  1. Pre-heat the oven to 180°C. Place a piece of baking paper on the bottom of a slice tin.
  2. In a large bowl mix all the dry ingredients: almond flour, coconut flour, raw cacao powder, baking soda, and salt.
  3. Using a food processor or blender, pulse together the blueberries, honey, coconut...
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Can you have too much zinc?

Uncategorized Oct 10, 2020

People who are highly stressed and worn-out, will often have worn-out immune systems as well. The more stressed you are, the more your immune response becomes down-regulated, causing you to be more prone to picking up viral infections and/or chronic bacterial infections.

If I asked 100 people what the top immune-boosting nutrients are, I’m sure zinc would be high up there! And quite rightly, zinc is essential for a healthy immune system.

But here’s the thing…I see way too often people mega-dosing (or using zinc long-term) to boost their immune system (especially since the Rona!), or because they read it was a good thing to supplement with. 

But did you know zinc can drag down copper levels? Copper is usually considered a ‘bad’ or ‘toxic’ mineral, but it is essential in small amounts to keep our body functioning well. It helps maintain healthy bones, blood vessels, nerves, AND…wait for it…immune function!


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I almost gave up...

Uncategorized Oct 08, 2020

Hello, it’s Filly here! I often share about my own personal healing story.

The thing is, it wasn’t all smooth sailing. I remember the first few months into healing my stressed out adrenal glands, I was starting to see some improvements. I was diligently taking my nutraceutical supplements, I was eating all the foods to support my adrenals, I cut back on high intensity exercise, I was doing my breathing exercises, and I was going to bed on time.

The problem was…I still had Rushing Woman’s Syndrome. I was still running around like a chook without it’s head, doing waaaaay too much. I was doing-doing-doing, from the moment I woke up, to the moment I went to bed. I even became a bit obsessed and regimented with my eating, taking supplements and bed time. I got angry when others didn’t ‘obey’ what I was doing.

It wasn’t until my young daughter said to me: “Mummy, why are you always so angry all the time? Why don’t you ever...

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Chickpea Pancakes

Uncategorized Oct 06, 2020
If you're looking for some more plant-based (and QUICK!) meal inspo, give these yummy pancakes a go 🙂
This recipe can happily be nibbled on our adrenal nutrition plan, low-histamine diet, low hydrogen sulphide diet, and is gluten-free, dairy-free and vegan. 
  • 1 cup chickpea flour
  • 1 cup water
  • 1 tsp turmeric
  • ½ tsp salt
  • ½ tsp pepper
  • 3 spring onions
  • 1 tbsp olive oil
  1. Add the flour, water, turmeric, salt and pepper to a food processor or blender and whiz up. Leave it to settle for a few minutes while you heat up the oil in a non-stick pan. The batter needs to look very runny!
  2. Dice the spring onions finely and add them to the mixture.
  3. Use a tissue or similar to ensure the bottom of the pan is coated well in oil.
  4. Add about a ladle of the mixture when the pan is hot – a medium heat should be just right.
  5. Cook for about 3 minutes – the mixture will quickly start to firm. If you’re...
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Zucchini Bread

Uncategorized Oct 01, 2020
I was pretty chuffed when I created this Zucchini Bread recipe that is low-histamine friendly! This zucchini bread is only slightly sweetened with some raw honey, so you can enjoy this as a sweet treat or a savoury snack or part of a meal. I’ve used aquafaba in this recipe in place of eggs (gaaaaah, best egg-replacement ever!!!). To make aquafaba, all you need to do is drain the brine from a can of chickpeas, and whip it up until it looks like egg-whites.
  • ½ cup raw honey
  • 1 cup coconut oil, melted
  • ½ cup aquafaba
  • 1 tsp vanilla
  • 2 cups grated zucchini
  • 1 cup buckwheat flour
  • ½ cup arrowroot starch
  • ½ cup coconut flour
  • 1 tbsp ground ginger
  • Pinch salt
  • 1 tsp baking powder
  • Pre-heat your oven to 200C.
  • Combine the wet ingredients, then the dry, then mix them in with each other.
  • Pour into a loaf tin and bake for about 45 minutes, depending on your oven.


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Chocolate Cinnamon Slice

Uncategorized Sep 22, 2020
This is a bit of a yummy treat that is SIBO Biphasic - Phase 2 Diet friendly for our clients & followers treating SIBO. Take the chocolate topping layer off, and you can consume in Phase 1 of the SIBO Biphasic Diet 🙂
This slice can also be mindfully nibbled on post the 2-Week Blood Sugar Reset in the Adrenal Nutrition Plan (to be eaten in moderation, lol!).
  • 2 cups almond meal
  • 3/4 cup desiccated coconut
  • 70g coconut oil
  • 1 1/2 tbsp raw honey
  • 1 tsp vanilla
  • 3 1/3 cups coconut cream (full fat)
  • 1/4 cup raw honey
  • 70g coconut oil
  • 1 tbsp ground cinnamon
  • Pinch salt
  • 1/2 cup coconut oil, melted
  • 1 cup raw cacao powder
  • 1 tsp natural stevia
  • Pinch salt
  • Pre-heat the oven to 180C. Line a slice tin with baking paper. Place the almond flour and shredded coconut in a medium bowl. Melt the coconut oil and honey, add the vanilla then pour into the dry...
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What Stories are You Playing in Your Head?

Uncategorized Sep 19, 2020

Hello! Chris here, for a bit of a different story…a love story, haha!

Well, it’s not really a love story. It’s more a story of a girl I had a crush on in High School, that shaped the way I saw myself for a very long time - and how I behaved.

Let’s call this girl Chantelle. I was in the library and I overhead Chantelle talking to another girl…about me. My ears pricked up. 

“Have you ever seen Chris with his shirt off?”

Chantelle replied: “Yes, it’s so gross. He’s sooooo skinny. You can see right into his ribcage. Yuck!”

I was a tall, skinny, lanky kid back then. This comment from Chantelle absolutely shattered my heart. Not only did she not have the same feelings as I did towards her. But she thought I was skinny, and so YUCK.

This experience stuck in my head viciously, and from then on all I could think about was how BIG I wanted to be. I began eating lots of food, working out, trying to pack on muscle and fat....

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Coconutty Fish Fingers

Uncategorized Sep 16, 2020
Have you ever heard of healthy fish fingers? THIS is it! They are also a great hit with our kids 😉
This recipe is compliant with our Adrenal Healing Nutrition Plan, and can also be used if on the SIBO Biphasic Diet or a Low-Hydrogen Sulphide eating plan. 
  • 500g skinless & boneless firm white fish (i.e. haddock, blue grenadier), cut into 3 x 10cm pieces
  • 2 tbsp lemon juice
  • 60ml coconut cream
  • 150g shredded coconut
  • 20g almond meal
  • 60g coconut oil, melted
  • Salt
  1. Place the fish in a bowl with the lemon juice, coconut cream and ¼ tsp salt. Mix, then leave in the fridge for about an hour to marinate (don't leave it for longer or the fish will start to disintegrate). Scrape off and discard as much of the cream as you can from the fish, then set aside.
  2. Place a large frying pan on medium high heat and, once hot, add the coconut. Dry-fry for 2-3 minutes, stirring from time to time, until golden. Transfer...
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Sweet Potato Toast

Uncategorized Sep 09, 2020
Holy Moly! When I worked out you could use sweet potato like life changed! Haha. Anyone else in love with sweet potato as much as me?!
This recipe is approved for our Adrenal Healing Nutrition Plan. It's gluten-free, and can be dairy-free & Vegan (if not using dairy cheeses/eggs as toppings). Check out below for other variations to suit our other healing nutrition plans.


  • ½ large sweet potato
  • Olive Oil
  • Salt and pepper to taste


  • Using a large sharp knife, slice the sweet potato lengthwise down the middle. With a steady hand, make 4-5 thin slices 'bread' thick from the middle of the sweet potato. You can keep the skin or discard. I prefer keeping the skin.
  • Lightly coat the sweet potato slices with olive oil and season with salt and pepper
  • Insert slices into toaster (similar to bread) and toast the slices on high. Alternatively, you can toast them in a toaster oven.
  • After the sweet potatoes pop up from the...
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