liver function

Banana Beetroot Brownies

Posted on Updated on

Beetroot, Banana Brownie

  • 3 large or 4 small beetroots, peeled and boiled until tender
  • 2 bananas
  • 2 eggs, lightly beaten
  • 1/2 cup unsweetened cacao or carob powder
  • 1 cup almond flour
  • 1 tsp baking powder
  • 1 tbsp. raw cacao nibs or 75% dark chocolate, chopped (optional)
  • 1 tbsp. chopped walnuts (optional)
  • 3 tbsp maple syrup or honey (optional)


  • 60ml melted coconut oil
  • 2 tbsp beetroot juice (made from cooked beetroot)
  • A handful of fresh rose petals (pesticide free) to garnish
  1. Blend the beetroot in a food processor into a paste.
  2. Squeeze the paste through a sieve and collect 2 tbsp of your beetroot juice to set aside for the icing (you may have to add 1 tbsp water to this). Keep the paste in a bowl.
  3. Combine all ingredients in a food processor, and blend until smooth.
  4. Stir in the cacao nibs, dark chocolate bits, or nuts if desired
  5. Pour into a well-greased pan about 20cm x 20cm
  6. Bake at 180C for about 40 minutes.

To make the icing:

  1. Mix the melted coconut oil and beetroot juice together.
  2. Roughly drizzle half of it onto the brownies.
  3. Sprinkle with rose petals.
  4. Drizzle over the rest of the icing.

Beetroot Dip Paleo and GAPS friendly

Posted on Updated on



Beetroot Dip

  • 2 medium to large beetroots, scrubbed and cut into chunks
  •  1 small onion
  • cloves garlic, peeled and quartered
  • 1/4 lemon, juiced
  • 1/2 tsp Garam masala powder* (optional)
  • 1 tsp paprika
  • Salt & Pepper
  • 1 tsp apple cider vinegar
  • Olive oil
  • (1/2 hot chilli, halved long ways)
  • Foil


(* If you don’t have garam masala, you can replace it with 1/8 teaspoon ground cumin, 1/8 teaspoon ground coriander, 1/8 teaspoon ground cinnamon & 1/8 teaspoon paprika)



  1. Pre-heat oven to 180C
  2. Place a piece of foil (long enough to wrap your ingredients in, so probably a bit longer than a roasting dish) on the table ready for your beetroot.
  3. Cut the stems off and scrub the beets carefully to remove dirt and most of the skin. Cut beetroot into chunks and place on the piece of foil.
  4. Peel onion and garlic, cut into chunks and place on the beetroot. (If you want your dip to have a bit of heat to it, cut a hot chilli in half long ways and add in.)
  5. Season with salt & pepper, drizzle with olive oil and squeeze on a bit of lemon juice.
  6. Wrap the foil carefully into a long parcel, place parcel in a roasting dish and roast until done (roughly 90 mins, check with a fork).
  7. When the beetroot is roasted soft, blend the ingredients until smooth. (I used a wand mixer, but blender would work just as well.)
  8. Add in olive oil, vinegar, lemon juice, garam masala, paprika and blend together.
  9. Season with salt & pepper and adjust spices until right.
  10. Refrigerate overnight and serve cold!

Image courtesy of Simon Howden at

Vegetarian and Vegan “Bone Broth”

Posted on

Veggie stock

1 small onion, chopped
2 cloves of garlic, smashed
1 cup shiitake mushrooms, sliced (or regular if shiitake unavailable)
½ chilli, sliced (use more or less depending on how spicy you like it)
1 tablespoon coconut or rice bran oil                                                                                                          1 Tblespn of dried wakame reconstituted in a bowl of water
1 carrot, chopped
1 rib celery, chopped
5cm piece of ginger, peeled                                                                                                                           5cm piece of turmeric root                                                                                                                             1 bay leaf
2 1/2 litres water
1/2 cup loosely packed coriander leaves                                                                                                 1/4 cup fresh parsley, roughly chopped
1 cup spinach and/or kale
1 tspn sea salt
juice of ½ a lemon
Tamari to taste
1 Tblespn of organic light miso paste
1 tspn spirulina


  1. Heat the oil and sauté the onions, garlic, chilli and mushrooms together until soft.
  2. Drain the water off the wakame and combine with carrots, celery, ginger, turmeric and water in a pot, bring to a boil, and then simmer 45 minutes.
  3. Remove from heat and strain.
  4. Combine broth with sautéed mushroom mixture, coriander, spinach, kale, lemon juice, sea salt, tamari, miso and spirulina.
  5. Allow the heat of your broth to wilt the coriander, parsley, spinach and kale.
  6. Ladle into bowls or mugs and enjoy the spicy aroma of this fabulous gut-healing broth.


Individualised Group Detox for a fabulous “Spring Clean” starting on October 8th!

Posted on Updated on

Are you always feeling tired, not sleeping or struggling to get up each day?
Does your body ache and are your joints are stiff?
Do you often get headaches, suffer from allergies or skin conditions?
Does your hair or skin lack lustre and vibrancy?
Is your immune system letting you down?
Struggling to give up sugar or other addictions?
Finding it harder to lose those extra kg’s?

Sounds like it’s time to DETOX!

Why not join a 4 Week Individualised Group Detox starting on October 8th at Morpeth?

Free green smoothie

Spring usually brings with it a sense of waking up from hibernation over winter and with that in mind I’m running an individualised, group detox in October. This is a great way to wake up your body, refresh and revitalise it with a “Spring clean”.
The 4 week detox includes an individualised program specifically designed to accommodate your needs, whether it be; detoxifying the system from toxins, weight loss, removing sugar from your diet, disease prevention, reduce premature ageing,  or enhancing immune function, or a combination of some or all of the above.

This is an individualised detox programme in a group setting. I will design an individual detox program to suit your specific needs. Being in a group environment provides support, encouragement and accountability.

By gently and effectively removing exposure to toxins from your diet and lifestyle, clearing your digestive tract and improving your gut and liver function you’re giving your body the best chance to digest foods more effectively, produce more energy, break the addiction pattern, remove excess weight and regain overall health. Did you know that it’s virtually impossible to lose weight if your liver function is compromised?

Price Includes;

  • Individualised 4 week Detox in a group setting with lots of recipe ideas and comprehensive notes
  • 3 x group consultations held over the 4 weeks
  • Individualised herbal mixes and supplements to assist the body to detox more efficiently and help repair any existing damage to the liver and GI tract.
  • Phone and email support throughout the 4 weeks.

Places are limited so phone Sophie on; 0409 506 477 to book your place!

Early Bird Special;

Book and pay your deposit before the 28th of September and save $15!

Foods that HEAL the Liver, foods that HARM the liver!

Posted on Updated on

Our liver is so important to our overall health. It is our main organ for detoxification (along with the kidneys, lungs and skin). This means it is constantly working to clear away toxins, wastes from the blood and cellular metabolism and excess hormones. It processes nutrients that have been broken down by the digestive system, separating toxins for waste (such as pesticides and herbicides) from the nutrient which go on to become building blocks of our body. It also stores sugar as glycogen, especially if there is too much glucose in the blood stream and not enough insulin to process it.

It can easily be damaged by too much visceral fat (fat that is stored around organs in the body), alcohol, excess sugar and particularly fructose (fruit sugar or high fructose corn syrup), toxic damage from chemicals added to food, certain medications (such as paracetamol) and toxins in the environment, viral infection, excess iron and copper, and tumours.

Liver damage

Foods that HEAL the Liver

  • Beetrootbeet juice
  • Carrot
  • Grapefruit (if not on medications, especially blood pressure meds)
  • Dark Green leafy vegetables including; spinach, dandelion leaves, beetroot tops, rocket and kale
  • Citrus fruits. Lemon juice in warm water is great first thing in the morning.
  • Asparagus
  • Artichoke Hearts
  • Garlic
  • Avocado’sSalmon
  • Apples
  • Salmon
  • Cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussel sprouts. If you have an underactive thyroid, it’s better to cook these.
  • Dandelion Root Tea
  • Green Tea
  • Walnuts
  • TurmericTurmeric
  • Olive Oil
  • Liver supportive herbs

Foods, drinks, drugs and diseases that HARM the Liver

  • Alcohol
  • Sugar and Fructose
  • Artificial Sweeteners
  • Soda drinks especially Coca Cola etc
  • Pesticides and herbicides
  • Pollution
  • Pharmaceutical drugs
  • Trans fats (found in baked goods, pastries, pies, fast food)
  • Excessive use of salt
  • Fast Food
  • Excessive synthetic vitamin A
  • Smoking
  • Obesity
  • Diabetes
  • Infections such as Hepatitis
  • MSG

Eating a diet that is rich in fresh and predominantly raw food (especially those from the list above), and keeping the list of harmful foods, etc, to a minimum, is the best way to a healthy liver.

Doing a regular Detox, is a great way to take the burden off your liver. Call me if you think it’s time to give your liver a break!

The great news is that the liver is one of the few organs in the body that has the ability to heal itself (if the damage isn’t too extensive).

Group Detox Starting February 5th

Posted on Updated on

Over-indulged over the holiday time or can’t seem to shift those extra kg’s?
Are you feeling tired, not sleeping, or finding it’s harder to get out of bed each morning?
Are your joints getting stiff or do you have constant “brain fog”?
Do you often get headaches, suffer from allergies, frustrating skin conditions or is your immune system letting you down?
Does your hair or skin lack lustre and vibrancy?

Sounds like it’s time to DETOX!

Join a 4 Week Group Detox starting on February 5th

Free green smoothie

By removing exposure to toxins from your diet and lifestyle, clearing your digestive tract and improving your gut and liver function, you will be giving your body the best chance to produce more energy, digest foods more effectively, remove excess weight and regain your overall health.

This is an individualised detox programme in a group setting.

Phone Sophie for details on 0409 506 477

Don’t put your health on hold any longer, give Sophie a call today.

Price Includes;

  • Individualised 4 week Detox in a group setting
  • 3 x group consultations held over the 4 weeks
  • Printed Detox Workshop notes
  • Individualised herbal mixes and supplements to assist the body to detox more efficiently and help repair any existing damage to the liver and GI tract
  • Extensive recipes for use during the detox and beyond
  • Phone and Email support throughout the detox

Book and pay by the 23rd of January to qualify for the early bird special offer of $215. Price after the 23rd is $230.

To book your place and qualify for the early-bird special call Sophie on 0409 506 477

Surviving the Silly Season

Posted on Updated on

It’s here again, that time of year when indulgence and excess becomes the norm and we eat more, drink more and socialise more than at any other time of the year.
Don’t get me wrong, I love the festive season. The excitement for the kids (and adults!), family get-togethers, family and religious rituals, Xmas morning with presents and such great food is like no other time of the year. The only trouble is it can easily go from lots of fun to exhaustion and stress and all of a sudden, you’ve undone all the hard work of the last year in one hit!

dogs at xmas
It is very easy to overdo it, so here are a few tips:
• Keep well hydrated, and no, that doesn’t mean more beer!! If you’re not drinking enough water, hot weather combined with alcohol is a guarantee for dehydration (and maybe even a hangover the next day). Try to always have a glass of water for every alcoholic drink.
Make up a jug of plain water or soda water and add a wedge of lemon or lime and a squeeze of its juice with a sprig of mint for a refreshing and cleansing drink. Or have a fermented drink like Kefir or Kombucha instead of alcohol.

• Reduce refined carbohydrate intake. Excess carbs will put the digestive system under more strain than fresh salads, vegetables and protein. Minimise pasta, cakes and pastries, and of course always keep sugar to a minimum.

• Don’t overeat! Pace yourself if you know there’s going to be a lot of food. Or if you know the food isn’t going to suit your digestive system, eat something at home before you go. That’s also a good idea if you’re not sure when you’ll be eating and don’t want to drink too much on an empty stomach or you get so hungry end up overeating!

• Nurture your liver, it’s going to go through a lot at this time of year! Liver supportive and digestive herbs taken before a large meal or regularly throughout the festive season may help your liver process the excesses more easily and will help lessen digestive irritability. I’m happy to make you up a mix for you to take.

• Probiotics. Alcohol, sugar, processed foods and even the stress of the season can be very detrimental to your digestive flora and result in bloating, poor bowel health and general sluggishness. Make sure you get a good quality probiotic supplement that provides a range of different strains and take daily. I’ve got plenty in stock.

• Exercise the outer body as well as the internal organs! Get involved in the family game of cricket or football, go for a swim or take a walk along the beach. It will help your digestive system as well as giving those extra calories a job to do!

• Keep stress to a minimum and don’t say “yes” to everything! If you know you’re overdoing it, step back and take a break. Remember to relax and laugh as much as you can!