Cocopeanut Bites

Cocopeanut Bites

These Cocopeanut Bites are super delicious and easy to make. Why not make them ahead of time and pop them in the fridge for a nibble after those long days of Christmas shopping? Peanuts are a bit of a superfood, when eaten in sensible amounts. They are full of life-enhancing polyunsaturated oils and antioxidants. Our favourite is Pics as they don’t add any nasties just great nuts!




4 Vanilla Macaroons

90g Pics Peanut Butter

50g Dark Chocolate




Crush your macaroons into a bowl. Add the peanut butter and mix well.

Roll into balls and chill while you……..

Melt the dark chocolate in a bowl over hot water in a small pan, or in the microwave. Or alternatively make our raw chocolate recipe.

Dip the balls into the chocolate and place on baking paper to harden in the fridge.

Keep in the fridge or the freezer.



Festive Coleslaw

Festive Coleslaw

Festive Coleslaw

For us no Festive leftover meal is complete without a lovely big bowl of coleslaw. After the indulgence of the big day it’s a good feeling to have something this packed full of nutrients. From the immune boosting red cabbage to the skin loving, vitamin A packed carrot, this dish really delivers on the Christmas feelgood factor. We love to use Hunter and Gather Mayonnaise for our dish as it’s packed with good fats and is grain and sugar free too.



2 grated carrots

1 cup finely shredded red cabbage

1/3 cup finely chopped capsicum/pepper

3 tbsp currants

3 tbsp toasted pine nuts

3 tbsp toasted pumpkin seeds



1 tbsp tahini

2 tbsp mayonnaise

1/4 tsp grated ginger

salt and pepper to taste



There’s really not much to this recipe once you’ve prepped your veggies and toasted your pumpkin seeds and pine nuts. Just as we like it for those lazy days between Christmas and New Year!

Mix all of your carrots, cabbage, capsicum/pepper and currants together. Stir together your dressing ingredients and toss through and top with your toasted seeds and pine nuts.

So simple that you can get back to enjoying the holidays!

How to you Hygge?

How to you Hygge?

How do you Hygge?

We’re loving the change in the seasons here at Nourish HQ and we’re embracing Hygge (pronounced hue-guh not hoo-gah) with candles, cocoa and cuddles. Hygge is a Danish word used when acknowledging a feeling or moment, whether alone or with friends, at home or out, ordinary or extraordinary as cosy, charming or special. We like to think it’s the perfect time for a macaroon moment with friends and family!

The nights are drawing in

As the darker evenings are drawing in, rather than feeling sad about the lack of light we’re snuggling down under blankets and lighting candles. Light those lamps early and draw those curtains to keep the warmth in. Maybe invest in a few battery operated fairy lights to light up a dark corner or perhaps pop a string an a vase for a pretty centrepiece. We also love to bring the outside in and have some twigs decorated with baubles as the festive season approaches.

Just for you

We know we talk about it a lot, it’s probably because we’re always striving to achieve it ourselves! But, time alone, spent doing something just for you is just as special and important as time spent with others. So whether you like snuggling under a blanket with a new book and a cup of something warm to one side. Or maybe you prefer a candlelit bath and a chance to empty your mind, these moments can be just as special.

Warm on the inside

What we all crave as it gets colder is rib sticking, keep you warm from the inside, food. The kitchen is a great place to hang out at any time of the year and we find that even more than usual everyone gravitates to the warmest place in the house, the heart of the home. Stews, casseroles and ragu’s that can be made and frozen are great for warming you up after a long stomp outdoors. Why not try our refried beans for a quick, simple meal? And our Dutch apple cake is not only a great treat but will also make your home smell like Christmas while it bakes!

Let me entertain you

This is the time of year that all those board games suddenly come into their own. As a family we love to hunker down with cocoa at hand and play a game together. Why not invite friends over, young and old and dust off that monopoly, headbandz or charades? Turn off the phones, ignore the world and just be in the moment. Hopefully you’ll recognise that special moment when you friends are gathered around the table when all feels right with the world, that’s Hygge!


Cashew, Coconut and Date Cookies

Cashew, Coconut and Date Cookies

Cashew, Coconut and Date Cookies

This is a quick cookie recipe to whip up, using only four ingredients and no need to switch the oven on.

These are a great little Festive treat too, just add a little grating of orange zest and a pinch of cinnamon. Roll into balls. Cover in raw chocolate and store in the freezer, ready to pull out when you have guests or as a healthy treat to go with your favourite festive drink. Yum!!!

1 cup cashew nuts
6 medjool dates, pitted.
6 tbsp coconut butter
2 tbsp coconut oil

Place the cashew nuts, pitted dates and coconut butter in your food processor. Blitz until finely chopped. Add in 2 tbsp coconut oil and process briefly until mixture comes together when pressed.

Roll into balls and press into round cookie shapes. Store in the fridge to harden.


Dip or drizzle in raw chocolate (I like mine completely covered in chocolate).

I like to use the raw chocolate recipe below

Raw Chocolate Recipe

50g cacao butter
15g coconut oil
30g cacao powder
25-30g maple syrup
5g lucuma powder

Melt the butter and oil together. Using a whisk, mix in the cacao powder followed by the lucuma and maple syrup. When cool, but still slightly runny, dip in your chilled cookies. Place on baking parchment and keep in fridge. Delish!



Why Beauty Sleep is not a myth

Why Beauty Sleep is not a myth

Beauty sleep, real or myth?


With our self care month coming to an end and the clocks changing this weekend it seems like a perfect opportunity to talk about sleep! Taking more care of ourselves here at Nourish for our self care October has made us all look at our own habits and behaviours, a little self care audit if you like. This week we hear from Kate from the Nourish team. Kate’s been struggling with insomnia and having noticed that she wasn’t just feeling, but also looking tired, she’s been researching why we really can’t manage without our beauty sleep.


3 little words


What are 3 little words that can instantly drain your energy and wipe the smile right off your face…?

‘You. Look. Tired’……followed by….’is everything ok?’

It’s absolutely the last thing you want to hear when you’re struggling to keep your eyes open.

However, when you’re tired and sleep deprived it’s quite literally written all over your face.

On the flip side, if you can string together a couple of good nights sleep, you’ll be wondering where that youthful glow has come from.

So what is the truth behind the myth?

When we are young we can more easily ignore the signs that our body needs more rest.

However, as we age it becomes harder and harder to ignore the signs like dark circles, more pronounced wrinkles, poor skin tone and breakouts.

Did you know that while you’re sleeping your body is busy on a mission to replenish and restore?

You might be asleep but this is the busiest time of the day for your body and that’s why you need those 7- 9hrs.

For instance as your body settles into its deepest stage of rest, your growth hormones (HGH) peak and stimulate cell and tissue repair.

Without enough deep sleep, the repair process of your skin will be slowed, resulting in increased signs of ageing.


5 reasons why you need your beauty sleep



Recent press has highlighted a problem with the blue light that is emitted from our devices, tablets, phones etc.

Blue light exposure at night time is shown to have a huge impact on our ability to get to sleep, decreasing our melatonin production and disrupting our circadian rhythm.

A key factor in how human sleep is regulated is exposure to light or to darkness. This is controlled by the tiny pineal gland in the brain that is responsible for producing the hormone, melatonin.

Melatonin is important as it is your chief anti-aging antioxidant and a powerful free-radical scavenger. The less you sleep, the harder it is for your body to harness the benefits of melatonin.

Research has also examined how melatonin can stimulate the growth of fibroblasts, those cells that produce collagen and elastin to make skin smooth and wrinkle free. Think of it like your skin’s own in-house dermatologist.

The great news is that you can avoid the blue light glare and its effects by using wearing a pair of Anti-Blue Light Beauty Sleep Glasses. Make the most of that melatonin and get those all important 7 – 9hrs sleep a night



Stress is a major contributor to skin damage and for speeding up the signs of ageing.

When your levels of the stress hormone, cortisol, are increased then you won’t sleep as deeply or as soundly. You may also wake more often and find it hard to settle back to sleep.

High levels of cortisol are also linked to an increase in inflammation, think aching limbs, swollen joints, abdominal pain and more.

From the perspective of your skin, conditions such as acne eczema, psoriasis and rosacea, are all shown to become worse when we are suffering with inflammation.

Stress is, of course, unavoidable at times but by introducing some simple bedtime routines you may find it easier to wind down before it’s time to sleep.

Try dimming the lights, turning your devices off, lighting a candle or two, having a sleep inducing drink like our Cherry Smoothie, or taking a warm bath.

If you haven’t discovered the wonders of magnesium yet, then why not try some Magnesium Bath Salts? Most of us don’t have enough of this important mineral but this is a super soothing way of increasing your intake. It is needed for over 300 enzymatic responses in the body and can help prepare you for sleep by working to calm your central nervous system.


Oxidative stress (free radicals)

If you aren’t managing to get into the deep sleep part of your sleep cycle then you’re at risk of an accumulation of oxidative stress.

During the night, your body deals with all of those pesky free radicals that it doesn’t like. From chemicals in your household cleaners to the stress hormone cortisol itself.

Free radical damage causes wrinkles by activating enzymes that break down collagen. Collagen is like the scaffolding of our skin, providing strength and structure, ensuring those wrinkles are kept at bay!

Your tissue repair happens at night, whilst you are in deep sleep. If you don’t reach this state, or stay there long enough, then your collagen production will be limited.

You can easily add collagen to your diet, adding it to your morning latte or smoothie is one of the easiest ways. Check out Lizzie Loves Healthy and her thoughts on why it works for her.

Lymphatic system

Your lymphatic system will struggle to cope if you aren’t sleeping well.

This often overlooked process is absolutely vital to our body’s abilities to detoxify, nourish and regenerate tissue, filter your metabolic waste, and keep your immune system healthy.

Isn’t it amazing that this is all happening while you sleep? It’s a powerful reason for reviewing your sleep habits.

Poor lymphatic drainage and fluid accumulation leads to puffy eyes or the appearance of dark circles around the eyes.

Staying well hydrated, keeping your pillow level and considering sleeping in an eye mask will help you to avoid the bags under the eyes look.



Sleep and sugar don’t mix. If your body is busy trying to balance our your blood sugar levels then you won’t sink into that valuable deep sleep.

What goes up must come down, when your blood sugar crashes you’ll have the same sugar slump that you normally experience mid-afternoon.

When this sugar slump occurs your body naturally releases cortisol, the stress hormone. It becomes ready to get up and go. You’ve made it ready for action, not ready for sleep.

The kind of sleep you’ll then experience is characterised by not being able to get into a deep sleep and early waking.

Unfortunately this is self perpetuating and once you wake up, tired from a bad night’s sleep, you’ll more than likely want to reach for a sugary breakfast or snack to keep you going.

Cue unhappy, dull skin and breakouts from the excess sugar consumption and dark circles from your lack of sleep.

Limiting your intake of refined sugar will really help with this, if you want a sweet treat without the crash why not treat yourself to a pouch of our macaroons?



It’s amazing how hard your body is working while you’re sleeping isn’t it? All that work that goes into keeping you fit and healthy and you don’t even know that it’s going on during the night.

So the next time you’re tempted to stay up late to have fun, do, it’s every bit as important for your mental wellbeing. Just remember that the day after your body, your mind, your skin and your overall wellbeing will need you to indulge in a few early nights so that it can repair and restore.



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