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.
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.
Crunchy Rice Cake BitesRice cake bites are becoming quite popular these days, so I thought I would try make a blood sugar friendly version. Rice cakes have a huge impact on blood glucose levels, especially when eaten alone, so if I'm going to use them as an occasional snack I'm going to find a way to make sure it's blood sugar friendly. These bars are a simple no-bake snack, they are crunchy, chewy and delicious! They are also great for kids too!
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
Baby Friendly Sugar Free Coconut Banana BreadI made this loaf recently for my baby girl who is 10 months old. It's sugar free, dairy free, gluten free and nutrient dense. It contains eggs for protein which give their bodies essential amino acids that are crucial for their growth and development. It contains coconut for healthy fats and banana and buckwheat flour for some carbohydrates. Buckwheat flour is a great gluten free alternative to regular flour as it's more nutritious and isn't as inflammatory as regular flour. This recipe is a little dense, however I cut it into thinner slices then topped it off with almond butter to give to my baby girl.
Almond Butter & Raspberry Chia Jam ChocolatesThese homemade almond butter and raspberry chia jam chocolates are one of my favourite sweet treat recipes!! I made these recently for easter in different wants - one with just almond butter inside, one with raspberry chia jam inside, and one with almond butter & chia jam inside. They are so decadent and morish, you are going to love them! Plus, they are super easy to make and are actually really nourishing too!
Blueberry Almond Butter Chocolate BarkEveryone needs blueberry almond butter chocolate bark in their life! I’ve been making my own homemade chocolate bark for years, it’s the yummiest post dinner treat that’s actually good for you! This one has blueberries, almond butter and coconut oil, making this chocolate bark rich in antioxidants, vitamin E and healthy skin loving fats. It’s so moreish and so delish!
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.
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!
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!
Simple, Healthy Apple CrumbleThis simple healthy apple crumble is so easy to make and will fill your house with sweet aromas. This is a healthy dessert you can whip up in no time. If you’re lucky enough to get leftover it makes a great breakfast paired yoghurt and a handful of chopped nuts or seeds, otherwise enjoy it as an afternoon snack.
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!
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.
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.
Almond & Coconut Chicken Tenders With Honey Mustard Dipping SauceThese almond and coconut chicken tenders with honey mustard dipping sauce are not only super delicious, they are gluten free and super easy to make. You can enjoy them as a high protein snack, for nibbles if you have friends or family over, or it’s a great dish to make to enjoy alongside a salad for a simple dinner, kids will love them too!
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.
Calcium Rich Plant-Based SmoothieYou don’t need to eat dairy products to meet your daily calcium requirements. I personally stopped eating dairy around 8 years ago when I was suffering from eczema and other health issues. Calcium is a mineral required in the body for multiple processes and is needed for healthy bones, muscle contraction, hormonal secretion, nerve function, messaging between cells, and vascular contraction/vasodilation (i.e. blood flow). Women and men generally require anywhere between 1000 to 1300 mg per day, this smoothie contains between 700-800mg of calcium depending on the products you use. (for example some tahini products contain more calcium than others, fortified plant-based milks can often contain 300-350mg of calcium).
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.
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.
5 Minute Frozen Yoghurt BarkThis yoghurt bark makes the yummiest post-dinner treat. You can make a large batch of it, store it in the freezer and enjoy a slice whenever you feel like something sweet. It’s so easy to make, and is a simple recipe that you can get creative with if you wish. I love the recipe as it is but it’s also delicious with added fresh fruit such as blueberries or raspberries.
Healthy Chocolate MilkshakeIf you’re a chocolate lover, then you’ll love this! I’ve been making this healthy chocolate milkshake regularly lately to get me through hot summer afternoons. A few of you have seen me make it on my Instagram stories and asked me to share the recipe, so here you have it! This milkshake is the perfect afternoon snack for when you feel like something sweet and chocolaty but want to keep your health in check. Hope you love it as much as I do!
5 Minute Seed Muffins (vegan & paleo friendly)This is another easy, quick and nutritious #NBnutrition recipe. Simplicity truly is key when it comes to cooking and baking. These muffins are not only ridiculously easy to make, but they also are nutrient rich as well as they are high in healthy fats, protein, are super high in fibre (I’m all about the fibre and healthy digestion). You can enjoy them as they are, or cut them in half and toast them, and if your heart desires top them with either butter, peanut butter and/or banana for a healthy snack. Oh, and another bonus, they are also GF, DF, sugar-free, vegan and paleo friendly!
Spiced Maple PecansThese spiced maple pecans are simply delicious. You can enjoy them as a snack, on top of a salad, or you could even give them as a homemade gift, simply add them into a glass jar with a Christmas bow and you’re good to go!
Epic Healthy PlatterThe festive season is upon us which means more entertaining. No matter what the event, if it’s yours or a friends, at any social gathering a grazing platter is always welcome! And it doesn’t need to be complicated. You can make an epic healthy platter in no time. Enjoying a healthy platter is also a great way to keep your health in check, let me show you how… Think colours - crisp veggie sticks, colourful dips, cold-cuts of meat, nuts, dried fruit, crackers, fancy cheese. Have fun with it! This platter I created is one that I often make with lots of fresh ingredients. The best part is that I literally made this in about 15 minutes as you only need to chop up a few ingredients, add some ingredients into small bowls, then throw the rest onto a chopping board. Sometimes I like to get fancy and make my own pesto, hummus and fancy snacks, but during this time of year I prefer to keep it simple and buy the ingredients.
4 Ingredient Choc Chip Oatmeal CookiesThis recipe is so simple you won't believe it. If you've been following me for a while you'll know my recipes are all about simplicity, and this 4 ingredient choc chip oatmeal cookie is no exception. These are soft cookies, but delicious! They make a perfect healthy snack or post-dinner treat with a nice cuppa. These cookies are great for kids lunch boxes too!
Blueberry Almond Butter ToastThis delicious wee combo is different, but yummy! It's a nice breakfast to make when you feel like something different but quick. The reason I recommend using paleo bread is because it's high in protein, and when starting the day it's good to have a breakfast that contains a good amount of protein to help stabilize blood sugar levels and keep energy levels high. You could also enjoy this as a snack.
Winter Green SmoothieIt can be very challenging to enjoy smoothies during the cooler months. I’ll be the first to admit that a warm, nourishing bowl of porridge soothes my soul and keeps me grounded for the day. However, on occasion, I do still like to enjoy a smoothie as smoothies truly are one of the best ways to give our body an easily digested dose of nutrients. This wintergreen smoothie is one I’ve been enjoying recently either for breakfast or an afternoon snack. It contains ginger which is great to support circulation, cinnamon which helps to stabilize blood sugar levels, apple which is high in fibre, kale which is also high in fibre as well as vitamin A, C, K, folate and flaxseed oil which has omega-3 fatty acids.
Double Chocolate Banana BreadI receive so many messages from you guys about how much you're loving my banana bread recipes, so I decided why not make a new one! This one is for all you chocolate lovers out there. This double chocolate banana bread is gluten free, dairy free and of course ridiculously easy to make. It’s the #NBnutrition way! It a delicious snack to enjoy topped with nut butter or tahini smeared on top. I hope you love it as much as I do!
Coconut Fat BallsTo my gorgeous followers.... you need these coconut fat balls in your life! Why.... because they are LOADED with healthy fats. Healthy fats are essential to a well-balanced diet. Too often in clinic, I see clients who aren't consuming enough healthy fats for optimal health. These coconut fat balls make the perfect snack and are an easy and delicious way to bump up the healthy fat content in your diet. 3 reasons why healthy fats are essential for optimal health: 1. Fats help us digest fat-soluble vitamins such as A, D, E, and K and keep our brains, cells, hormones, tissues, hair, skin, and nails healthy. 2. Fat provides the structural component to many cell membranes which are essential for cellular development and carrying various messages (hormones) through our body quickly. 3. Fats can help prevent sugar cravings. The satiety receptors in the brain for fats work faster than sugar, so after consuming fats we feel full and satisfied more quickly and remain that way for longer (hello stable blood sugar levels)!
1 2

Let's connect @nataliebradynutrition 

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.

Copyright © Natalie Brady Nutrition 2022 | Natalie Brady Nutrition Listed in Auckland's Top Nutritionists | Website by Fuel Media