Friday Feature: Nic Burden

A little while ago I brought a new section to the blog called Friday Feature. The first one up was the lovely Steph Einhorn who is a holistic Kinesiologist based in Perth, Australia and is the founder of The Wellness Web.

Today I feature Nic Burden who is a sports enthusiast and has been a professional sprint kayaker partaking in numerous events and has also raced in the Junior World Sprint Championships.

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Nic’s Story….

Nic grew up in the Natal Midlands and as a youngster was always into sport but mostly focused on canoeing. He obtained a degree in Human Kinetics and Ergonomics and shortly thereafter moved to Johannesburg to start training with the national coach with the ambition of going to the Olympics. He raced and trained professionally for four years and also managed to obtain a Master’s degree in Sports Science in that time.

Please tell us about your journey to health and why you choose to eat the way you do?

From a young age I never drank any fizzy drinks or ate much junk food- and this was before I was aware of any of the health benefits! My body has a way of telling me what food agrees with me and what doesn’t.

I eat simply and like the concept of putting pure food into my body. My stomach has given me quite a few problems which can probably be attributed to IBS or a food allergy which has perpetuated my awareness and conciousness of my body.

I eat what works for my body and I believe our bodies influence us or direct us to the type of nutrients that they need. I am aware of all the latest diet fads such as LCHF (low carb high fat) and if it makes sense to me and if my body needs it then I will try it.

What does it mean to you to be healthy? What’s your food philosophy?

“You don’t put petrol in a diesel engine”

Being healthy is a holistic concept based on the balance between your physical, psychological and spiritual well being. They are all interlinked and influence each other. My daily outlook is to minimise stress and keep balanced. The human body is amazing and very resilient but not invincible. Eating a diet that is incorrect is like flicking a grain of sand into a car engine every day- eventually it will pack up.

I don’t believe one diet works for everyone, each one of us is different. The key is awareness and understanding what works for you.

My general and simple approach to my diet is no processed sugar, no wheat or gluten based products and limited dairy. I also try avoid artificial food packed with preservatives and colourants.

What does your day on a plate look like?

My day on a plate usually starts off with a power smoothie containing a bunch of healthy ingredients (see recipe below). What I eat first depends on which type of training I’ll be doing that day. A filling protein packed smoothie is a perfect energy booster to get my body ready for the day.

Snacks are usually fruit and nuts which I activate and sprinkle with Himalayan sea salt.

Lunch and dinner are combinations of some type of fish (tuna, salmon) with sweet potato, avocado, lentils, chickpeas and roasted vegetables. I also eat a lot of quinoa, chicken liver and samp and beans. I try and stay away from red meat. I also eat raw honey, peanut butter and multigrain rice cakes.  A little dark chocolate is my indulgent treat after dinner.

How do you keep healthy whilst travelling?

My habits tend to be very simple and if travelling to another country I usually adapt to eating the local food. I have created a ‘travel tub’ that I take with me when travelling which contains all my healthy ingredients so that I can make sure I’m well prepared. My ‘travel tub’ consists of my smoothie ingredients as well as healthy snacks.

A healthy recipe that you would like to share?


My daily smoothie

  • 5 ice blocks
  • 500ml water
  • 1 banana
  • handful of coconut flakes
  • dash of nutmeg
  • 1 teaspoon raw honey (from our own bees)
  • 1 tablespoon peanut butter
  • handful of sunflower seeds, pumpkin seeds, goji berries and raisins
  • dash of maca powder
  • hemp powder
  • cacao powder
  • Raw vegan protein powder

Blend together and enjoy a nutritious breakfast!

Homemade Almond Milk

Dairy Free 2Thermomix Icon

I make almond milk from scratch every week. It’s delicious, easy to make and is a great dairy free alternative if you are not a fan of dairy like me. I use it as the base for most of my smoothies and is an easy breakfast option that keeps you full for ages. Almonds are a rich source of omega 3 & 6 fatty acids and vitamin E- the vitamin that keeps our skin glowing. They are also rich in calcium so you don’t have to worry about your calcium intake if you are replacing dairy milk for almond milk.almondmilk


  • 2 cups raw almonds soaked over night in a bowl of water
  • 4.5 cups filtered water

Drain the water from the soaked almonds and discard. Rinse them until the water runs clear and then blend them along with the filtered water in a Thermomix or high speed blender for about a minute, speed 8. Strain through a mesh cloth or sieve to separate the pulp. Don’t throw the pulp away- you can freeze it in ice trays to use later on to make a dairy free almond ice cream or you can dehydrate it and turn it into almond flour- which is a gluten free flour alternative. If you have a good quality juicer you can also make almond milk in it. The juicer will extract the milk from the almonds by compressing them and will separate the pulp for you so no sieving needed. I recently wrote a post all about juicing and which juicers to buy here. Store in sealed glass bottles in the fridge and it should last for 3-4 days.


  • 500 ml almond milk
  • 1 frozen banana
  • 1 heaped tablespoon raw cacao powder


  • 500 ml almond milk
  • 1 frozen banana
  • 1 heaped tablespoon sugar free peanut butter


  • 500 ml almond milk
  • seeds from 1 vanilla pod
  • 4 pitted dates

Superfood Salad

Gluten FreeQuick & Easy

This beautiful rainbow coloured salad makes for a delicious lunch or accompaniment to any meal  and is, of course packed with goodness. Quinoa is a complete protein that contains all nine amino acids as well as fibre, iron and magnesium. The almonds, avocados and sunflower seeds are essential healthy fats that we need to make sure we incorporate into our daily diet. The raw vegetables are full of nutrients and vitamins. salad3


  • handful of baby spinach
  • 1/2 cup cooked quinoa
  • small handful of roasted almonds
  • 1/2 purple cabbage
  • 1/2 green cabbage
  • 1/2 red pepper
  • 1/2 cucumber
  • 1 avocado
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • sunflower seeds
  • coconut chips
  • small bunch of fresh coriander



1. Chop up all the vegetables into the same sized chunks and place in a bowl.

2. In a separate bowl whisk together the olive oil and lemon juice to make a dressing.

3. Lay out the spinach leaves and then add your veggies, quinoa and cabbage to the bowl.

4. Drizzle your dressing over the salad and top with roasted almonds, coconut chips, sunflower seeds and coriander leaves.


All About Juicing


Todays post is literally as it states in the title. If you have been following me on Instagram you may have noticed that I am really into juicing and that I am embarking on a #30dayjuicechallenge where I aim to drink at least one cold pressed juice each day for a month. I love a challenge, you can read all about my quitting sugar challenge here. Since I have been posting fresh pressed juice recipes on my Facebook page I have received quite a lot of questions around the best juicer to buy so thought I would write a blog post about it. I have done quite an extensive amount of research into juicing and have recently developed a range of juices for a client for a 3 day juice cleanse which will hopefully become available in Johannesburg very soon!



Juicing is a great way to flood the body with an abundance of nutrients. It’s a fantastic way to get your fruit and veggies in- can you imagine eating a kilo of carrots or spinach, that just wouldn’t happen. However by turning it into a juice you can maximise your daily intake of fruit and veg. Juicing extracts the juice from fruit and vegetables which contains the highest concentration of vitamins and minerals. The nutrients are absorbed faster into the bloodstream as the fibre is left behind, giving your digestive system a break. Digestion takes up a lot of energy so when you treat yourself to a juice cleanse you are giving your digestive system a rest and a chance to recover.

Fresh juices help cleanse the blood by transferring live plant energy, rich in vitamins, minerals and enzymes to the body. These nutrients can help protect against various diseases such as cardiovascular disease and cancer. Juicing can help you lose weight, increase your energy levels, boost your immune system, rehydrate your body, balance your blood sugar levels and increase your intake of greens amongst many other benefits.


There are many different juicers available on the market these days. The main two types of juicers are centrifugal juicers and masticating juicers. The main difference between these two are the method in which they extract juice. Masticating juicers use the cold pressed method which ensures that vitamins, minerals and enzymes are not damaged by heat or oxidised which results in nutrient loss. This method of extraction is by far the best providing a much higher yield of nutrients than the centrifugal method. Masticating juicers are more expensive than centrifugal ones but are well worth the investment. They last longer and yield more nutrients.


I have just purchased the Hurom Hu500 juicer and am very impressed with my investment. It is a vertical juicer so it doesn’t take up much space on my counter top and has a medium sized feeding tube meaning I don’t have to chop my fruit and veg too small for them to fit inside. It also juices leafy greens and wheat grass very well. Other brilliant cold pressed juicers that are available are the Angel, the Oscar and the Omega. These are all very good brands and it’s much of a muchness really. I still use my trusty Thermomix for everything else in the kitchen, it is a fantastic blender and makes delicious smoothies, nut butters, soups you name it! I think a good quality juicer and blender are two kitchen essentials when trying to eat healthily.



  • Bunch of kale
  • 1 lemon
  • 2 bunches baby spinach
  • 1/2 cucumber
  • knob of ginger
  • 2 green apples

Throw them all into your juicer and enjoy a healthy green juice to start your day.

Friday Feature: Steph Einhorn from The Wellness Web

I am bringing a new section to the blog today where I introduce like minded foodies and health guru’s and ask them a few questions. First up is Steph Einhorn, a Holistic Kinesiologist (and a great friend) based in Perth, Western Australia. She is a fellow green juice junkie, an aspiring yogi and is the founder of The Wellness Web.

Steph believes that eating whole food balanced with a sustainable lifestyle is the key to great health.


Steph’s Story….

Steph has always been fascinated by the connection between the mind and the body so decided to further her education by studying a Diploma in Kinesiology in Sydney. She is a true ‘wellness warrior’ and an advocate of natural healing.

Please tell us a little more about Kinesiology and why you chose this path?

Kinesiology and mind body medicine take a real holistic approach to health. I look at the person as a whole, taking into consideration both physical and emotional aspects. I aim to find and cure the root of a problem rather than simply treating the presenting symptoms.

To truly help someone, we need to find the core motivator behind certain behavioural patterns, to be able to better understand how to facilitate their healing.

Kinesiology uses gentle muscle monitoring as a tool to gain basic information from the body and detect underlying stress patterns. It empowers us to take control of our own health rather than relying on external sources such as drugs to help us. By looking at the mind and the body as the same thing and treating them as a reflection of each other, it opens up a whole new way of healing.


What does it mean to you to be healthy? What’s your food philosophy?

To me, being healthy is undoubtedly about balance and moderation. I truly believe that this is the key to staying well. Being healthy means leading a healthy lifestyle that is sustainable and affordable. It includes all aspects of our life from physical and emotional wellbeing to work life balance or social wellbeing.

Being healthy for me also means listening to my own body, physically and mentally, and consciously making the time for things I love.

Too often these days people become obsessed with one thing or another, whether it be a certain diet or type of exercise and it can start to take control of their lives. It is important to remember that we are here to enjoy life and by limiting ourselves to this food or that food and forcing ourselves to run 10 km’s when we really feel exhausted, just so we look a certain way will only deplete us more and create unhealthy thought patterns.

Being healthy means feeling good about yourself, on the inside and the outside, and being connected to your own body and mind. Do what feels right for you, not what’s written in a magazine somewhere. Every one is unique and no one rule will ever apply to everyone, so start paying attention to what your body is telling you - it speaks to us in symptoms and if we don’t listen, it will only speak louder.

For the average person wanting to be healthy it’s best to stick to the basics: plenty of filtered water, lots of movement and exercise (not all too intense), fresh air, meditation and a well balanced diet. Obviously if there are known health concerns, some adaptations may be made and a more strict routine followed.


What does your day on a plate look like?

A day on my plate is never really the same. I like to mix things up a bit because variety is so important.

Breakfast can be homemade muesli with almond milk and natural yoghurt or sometimes eggs on wholegrain toast. If I am in a rush I will make a smoothie with some fresh fruit, aloe vera, cacao powder and coconut water.

Lunch depends on what I am doing and where I am, I try to make a big salad with lots of fresh veg, nuts and seeds, maybe some protein (eggs, chick peas or some meat) with an olive oil and lemon dressing.

Dinner is often fish or meat with salad or roasted/steamed veg. I have also been cooking a lot more vegetarian meals since being back from travelling through India and I am loving trying out new recipes. I do have a slight sweet tooth so will sometimes have some Coyo or a bliss ball after dinner with some rooibos tea. You will always see me with a glass of water in my hand and I love to sip on herbal peppermint tea during the day. Basically I like to have a lot of variety and a lot of colour on my plate and eat things that agree with my body.

 Any healthy snacks that are your fave?

Mmm.. snack time for me is often just some fruit. I like to have fruit on its own, in between meals rather than with any particular meal. I find it easier to digest this way and it doesn’t leave me feeling bloated. Otherwise I might snack on some raw vegetables, like carrots or capsicum and nuts, especially walnuts. I could often eat a whole avocado to myself! I love them and they are packed full of good, healthy fats.

Please share your favourite Green Juice recipe with us:

My favourite green juice recipe would be a combination of cucumber, celery, pear, zucchini, lemon and ginger. It’s delicious and so refreshing.


Your favourite quote that you live by:

“Lokah Samastah Sukhino Bhavantu.”

“May all beings everywhere be happy and free, and may the words, thoughts and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Contact Steph at:



Ph: 0405 981 879


Instagram: @thewellnessweb

Chicken & Porcini Mushroom Broth

Winter ComfortsThermomix Icon

In March I attended the South African Food and Wine Bloggers Indaba which was held in Cape Town. It was a well organised event run by Colleen Grove who is also a fellow food blogger. It was great to meet and mix with so many like minded people. We were given beautiful goodie bags filled to the brim with all sorts of foodie treats. One of which was a gorgeous packet of dried porcini mushrooms from Nouvelle Mushrooms. This recipe uses these gems which really enhances the  flavour of the dish.



  • 1 packet of Nouvelle dried porcini mushrooms
  • 2 skinless, boneless free range chicken breasts
  • 400g can of full fat coconut milk
  • 1 thumb sized piece of ginger
  • 2 red chilli’s
  • 6 sugar snap peas
  • 1 clove garlic
  • 2 tsp fish sauce
  • juice of one lime
  • 1 onion
  • 2 tbsp stock paste
  • 900g water
  • 2 stalks lemongrass
  • 1 bunch fresh coriander
  • 10g olive oil



1. Soak the mushrooms in water for 20 minutes to reconstitute them. Don’t throw away the water- you will use some for the stock.

2. Finely chop the garlic, chilli, onion and lemongrass and sauté in a heavy based pan with the olive oil for a few minutes until brown.

3. Add  snap peas, coconut milk, fish sauce,  mushrooms that you have soaked, stock paste water and also some of the liquid that you soaked the mushrooms to the pan and cook on a medium heat for 20 minutes.

4. At the same time, steam your chicken breasts for 20 minutes until cooked.

5. Once cooked, shred your chicken into the broth and sprinkle the remainder of the coriander on top.



1. Soak the mushrooms in water for 20 minutes to reconstitute them. Don’t throw away the water- you will use some for the stock.

2. Place the onion, garlic, chilli, ginger, half the coriander and lemon grass into the TM bowl and chop for 6 seconds on speed 7.

3. Add oil and sauté for 4 minutes on speed 1 at 100 degrees.

4. Add  snap peas, coconut milk, fish sauce,  mushrooms that you have soaked, stock paste water and also some of the liquid that you soaked the mushrooms in to the TM bowl.

5. At the same time, place your chicken breasts in the Varoma to steam

6. Set the Thermomix to 20 minutes, Varoma temperature and reverse speed 1. The chicken will steam whilst the broth is cooking.

7. Once cooked, shred your chicken into the broth and sprinkle the remainder of the coriander on top.

Smoked Peppered Mackerel & Cream Cheese Slices

Low CarbQuick & Easy

This is possibly one of the easiest and most delicious dishes I have made. It is Banting friendly and can be whipped up in a flash. It makes for a delicious breakfast, lunch or snack and is guaranteed to impress. Smoked peppered mackerel fillets are rich in essential oils, vitamins and minerals. The lime cuts through the richness of the fish and cream cheese and adds a wonderful freshness to the dish.



  • I loaf carb-free bread
  • 4 peppered smoked mackerel fillets
  • 1 lime
  • 4 tablespoons full fat cream cheese
  • salt & pepper
  • micro herbs


1. Slice the bread and spread each slice with cream cheese.

2. Break up the mackerel fillets, squeeze the lime juice over them and place on each slice of bread.

3. Season with salt and pepper and top with micro herbs.


Spicy Butternut, Chickpea & Chorizo Stew

Winter ComfortsThermomix Icon

This is a real heart warming dish. Soul food as I like to call it. A winter warmer, meal- in- a bowl that can be frozen ahead of time or eaten as is. The chorizo and paprika are classic Spanish flavours that work incredibly well together.



  • 1 horseshoe chorizo sausage, sliced into 0.5 cm rounds
  • 1 tablespoon olive oil
  • 3 cloves garlic, finely chopped
  • 1 brown onion, chopped
  • 1 green chilli, deseeded
  • 1 red chilli, deseeded
  • 1 red pepper, thinly sliced
  • 1 stick celery, thinly sliced
  • 2 teaspoons harissa paste
  • 1 tablespoon stock concentrate
  • 1 cup water
  • 400g tin of chopped tomatoes
  • 500g butternut, cubed
  • 400g tin of chickpeas, rinsed
  • 1 punnet of fresh tomatoes on the vine
  • bunch of fresh coriander
  • 1 tablespoon paprika
  • 3 tablespoons full fat Greek yoghurt
  • salt and pepper



1. In a heavy based casserole dish fry off the onions and garlic in the olive oil until brown.

2. Add the chorizo, red pepper, chilli’s, celery, harissa paste, paprika and stock concentrate to the pan and sauté for 5 minutes on a medium heat.

3. Add in the can of chopped tomatoes, butternut and water, bring to a boil and then simmer for 20 minutes until the butternut is soft.

4. Lastly stir in the chickpeas, the fresh tomatoes and the coriander and season with salt and pepper.

5. Serve in bowls with dollops of  Greek yoghurt. Continue reading



1. Add the onion, garlic, chilli, red pepper and celery to the TM bowl and chop for 6 seconds on speed 4.

2. Add the olive oil, chorizo, paprika and Harissa paste and sauté for 5 minutes on 100 degrees, soft speed.

3. Add in the  canned tomatoes, stock concentrate, butternut and water and cook for 20 minutes on Varoma temperature, reverse speed.

4. Add in the chickpeas, fresh tomatoes and coriander and season with salt and pepper.

5. Serve in bowls with dollops of Greek yoghurt.


Gourmet BLT’s on Carb-Free Bread

Low CarbGluten FreeThermomix Icon

Everyone is going crazy over the new Real Meal Revolution Book and rightly so! The Real Meal Revolution is based on the Banting diet which advocates a diet high in fat and low in carbs. It also means cutting out refined, processed food and sugar which is the part I love. Tim Noakes, along with Sally-Ann Creed and others have put together some mouth watering recipes in their book: The Real Meal Revolution. One of the recipe’s is for Carb-Free Bread that my recipe is based on. You can find the original recipe video here.




For the carb-free bread

  • 2 cups of seeds (I used a mixture of sunflower seeds, pumpkin seeds, flaxseed and sesame seed)
  • 5 egg whites (I used the Woolworths liquid egg whites in a bottle so as not to waste the yolks)
  • 2 eggs
  • 1/2 cup water
  • 5 tablespoons melted coconut oil
  • 2 tsp baking powder
  • 1 tsp sea salt flakes

*Cooks Notes: It is important to grind the seeds yourself and not buy a pre-ground mix. This is because many pre-ground mixes contain other ingredients which may prevent your bread from not rising properly.

For the topping

  • 8 rashers streaky bacon
  • 2 tablespoons full fat cream cheese
  • 1 avocado
  • baby spinach leaves
  • mini vine tomatoes
  • salt and pepper



For the carb-free bread

1. Preheat your oven to 180 degrees and grease a loaf tin with butter.

2.. In a food processor, grind the seeds until they resemble a fine powder.

3. Add the salt and baking powder to the food processor and combine with the ground seeds.

4. Add the wet ingredients to the processor and mix until a dough- like consistency is formed.

5. Pour the mixture into a loaf tin and bake for half an hour.

6. Insert a skewer into the centre, if it comes out clean it is ready.



1. Preheat your oven to 180 degrees and grease a loaf tin with butter.

2. Place the seeds into the TM bowl and grind on speed 9 for 2 minutes until a fine powder is formed.

3. Add the salt and baking powder to the bowl and mix on speed 3 for 30 seconds.

4. Add the wet ingredients to the bowl and mix on reverse speed, speed 2 for 2 minutes until the the mixture forms a dough and all ingredients are combined.

5. Pour the mixture into a loaf tin and bake for half an hour.

6. Insert a skewer into the centre, if it comes out clean it is ready.

For the topping:

  • Fry the bacon rashers in a hot griddle pan for a few minutes until crispy. In the same pan, throw in the vine tomatoes until they blister and pop.
  • Cut 2 slices of carb-free bread and spread with full fat cream cheese.
  • Layer the bread with spinach leaves, slices of avocado, bacon rashers and top with vine tomatoes.
  • Sprinkle with sea salt flakes and pepper.

* Cooks Notes: I used baby spinach leaves for the ‘lettuce’ part of the BLT. Spinach has a higher nutritional value than lettuce and is packed with goodness.

Decadent Chocolate & Coconut Shake

Weekend TreatsSmoothies

This recipe is based off The Real Meal Revolution ’Chocolate Fat Shake’ but without the butter, and added coconut flakes.

In this recipe I used NoMU’s Decadent Hot Chocolate Pieces which you can purchase from their online store. They make a delicious, indulgent drink but if you want a completely sugar-free version you can use raw cacao nibs.

*Please note this was not a sponsored post. I just love the product and it works with this recipe so I decided to write a post about it.



  • 3 tablespoons NoMU’s Decadent Hot Chocolate Pieces
  • 1 cup coconut cream
  • 1 cup full fat milk
  • coconut flakes (for the topping)
  • 3 tablespoons double cream Greek yoghurt



1. Add all ingredients (except the coconut flakes) into a food processor and mix until combined.

2. Pour into glasses and top with coconut flakes and a few chocolate pieces.


1. Add all ingredients to the TM bowl and mix together on speed 4 for 30 seconds.

2. Pour into glasses and top with coconut flakes and a few chocolate pieces.