Dairy-Free Baileys

pennybenjaminNourish, Sauces, Dressings and Condiments, Sweets1 Comment


I’m a nutritionist, it’s true, but I am also absolutely ALL about balance! And I certainly enjoy an alcoholic beverage once in a while, with my drinks of choice being Campari & Soda or Baileys on Ice as a night-cap. However, Baileys can be a problem for those who have issues with dairy (be it an intolerance or choice not … Read More

Easy Satay Sauce

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satay sauce

Whip up this 4-ingredient satay sauce whenever you’re in a hurry and need something tasty for your dinner or to impress guests! It’s a very versatile sauce – I use it as you would any satay sauce; in a chicken dish, but it’s also nice to marinade some salmon or chicken drumsticks before grilling. One of my favourite new uses for … Read More

Beautiful DIY Body Butter

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body butter

For quite a while now I’ve used simply coconut oil as my ‘body butter’, make-up remover, as well as in cooking. However, I’ve recently decided to try cacao butter as a base in combination with some dietary manipulations to help treat some skin irritations as it’s worked for others and is a relatively low-reactive oil. Cacao butter, however is solid … Read More

Macadamia Cream Cheese

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macadamia cream cheese

One of my friends from my Masters of Nutrition, Sharon, runs a wonderful webpage and Instagram Account called The FODMAP Friendly Vegan. As I’ve recently been following a low FODMAP protocol, I’ve been visiting her site quite frequently for inspiration and guidance. One recipe I came across that I just CANNOT get enough of is her Macadamia Cream Cheese, I was … Read More

Carrot, Ginger and Chive Dip

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carrot, ginger and chive dip

Low FODMAP and Sibo diet protocols for treatment don’t have to be boring. This carrot, ginger and chive dip will add life to dip platters, meat dishes as a condiment or used to spread on your toast! Carrots are also a great source of beta carotene (help with night vision) with ginger and turmeric having wonderful immune-boosting and anti-inflammatory properties. … Read More

Dill Pesto

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dill pesto

This beautiful, creamy, flavourful Dill Pesto is the perfect accompaniment to fish, chicken and even lamb! As a bonus, the use of walnuts or macadamia nuts and omission of garlic makes it low reactive, FODMAP and Sibo compliant! Try it in place of Basil Pesto with Zoodles too. Time  10 mins Ingredients: 1 C walnuts or macadamia nuts juice of 1 … Read More

Liver Pâté

pennybenjaminMain Meals, Nourish, Sauces, Dressings and Condiments, Snacks, Superfoods2 Comments


Organic, grassfed liver is also a absolute battery-pack of nutrients. Did you know that for humans as well as many animals the liver is the place where excess nutrients are stored? This helps explain why liver is such a great source of nutrients when it comes to eating it! We’re talking ridiculously amazing levels of Vitamin A, Riboflavin, B6, B12, niacin, … Read More

Macadamia Mylk

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A low FODMAP, SIBO-friendly, this Macadamia milk-alternative is  sooooooo deliciously creamy! Recipe Type: GF, DF, RSF, V, Paleo Makes ~1L Time 5 min Ingredients: 1 C macadamia nuts 4 C water Method: Place the macadamia nuts and water in your blender and allow the nuts to soak in the water for at least 2 hours (4 is better). Blend, blend, blend! Strain the … Read More