5 Things To Know Before Starting Whole30

Unlike other diets, the focus of Whole30 is to identify intolerances that you may not have realized were negatively affecting your health. The diet, founded by Melissa Hartwig Urban just over 10 years ago, came about when a 30-day diet experiment “transformed Urban’s health, habits, and emotional relationship with food.”

It’s something that takes dedication and commitment for the entire 30 days, but really isn’t too difficult once you’ve made the commitment. Here’s our top tips if you’re thinking of investing in your health for the next 30 days.

  1. It’s not about weight loss

Whole30 is about figuring out what does and doesn’t work for YOUR body. It’s essentially an eliminatory diet that helps you figure out your food intolerances as well as “reset” your midset when it comes to food.

DON’T weigh yourself during the 30 days. That’s not where your intent should lie, but rather take not of improvements in sleep, energy levels, mood, digestion, skin reactions etc. Whole30 aims to manage inflammation and nurture your gut; ultimately nurturing your relationship with food.

  1. There’s no measuring or restricting calories (Eat as much as you want!)

Yep. This is our kinda diet. All you need to do is stick to the guidelines of what you can eat. There’s no counting calories needed or measuring cups that need to be pulled out at every meal. You’ll be eating lots (TONS) of vegetables, fruits, healthy fats, herbs & spices. Whole foods that nourish and sustain.

  1. Yes, vegans & vegetarians CAN do Whole30

If you’re vegetarian or vegan, you’ve probably read the ‘no’ list and thought, “No Legumes?? Where am I supposed to get protein??”. And now you’re wondering if this is even feasible. The answer is yes, but, you’ll need to put a bit of work into planning your meals well.

Luckily, not ALL legumes are excluded. You’re able to enjoy green beans and sugar snap peas which have good protein value as well as nuts & seeds like cashews & flax.

Ultimately, you need to listen to your body & ensure that you’re getting enough nutrients (which might mean leaving legumes and beans in the mix for the time being). Check out these handy shopping lists to help with your next visit to the grocery store.

  1. No Slip-Ups!

This is 30 days that you really need to take and invest in yourself. It’s only effective if you fully commit to eliminating specific foods so that you can accurately test how your body responds. A new diet is always an adjustment, so being prepared will make it harder to slip up and meal-prepping can go a long way in helping you stick to it.

Be prepared to turn down plans & explain to friends and family, but remind yourself why you’ve taken on the challenge. This is for YOU.

  1. The reintroduction phase is just as important

The end of the 30 days is really the most important part of the process. You’ll need to reintroduce foods back slowly & mindfully to really figure out what foods are trigger foods and cause reactions (whether that be bloating, rashes, asthma, breakouts, diarrhea etc).


Keep these things in mind & you’ll be equipped to make it through 30 days of whole eating without a hitch and be better off for it!


What is Whole30?

Whole30 Recipe Inspiration

The Science Behind Eating for Race Running

The Science Behind Eating for Race Running

Eating the right foods at the right time is an essential science when it comes to race running, both before and during are key times to maximize on all the hard work you’ve put into training.


Carbohydrates are stored as glycogen in the liver and muscles, and are the body’s most easily accessible form of fuel. You want to make sure your glycogen stores are as full as possible at the start of the race to give your body ample fuel to use before having to refill. Think of it like getting your car ready for a road trip – the fuller your petrol tank at the start, the longer you can drive before having to stop to refuel.

Two to three days before the race you should eat more carbs than normal to stock up your glycogen stores. It is recommended that you aim for 8 – 12g carbs/kg/day.


For the day before your race, go back to eating as you normally would. This gives your digestive system a chance to revert to normal after the increased work it’s been doing to digest those extra carbs. You also want to ensure that you don’t have any extra waste in your digestive system at the start of the race, this could lead to digestive discomfort once you begin.


The meal you eat 3 – 4 hours before your race is the most important of them all. The purpose of this meal is to top up your liver glycogen from your overnight fast. Getting this meal right will set you up for a good race but getting it wrong could ruin your race. It should be predominantly made up of easy-to-digest carbs – fruit, cereal or potatoes – however, be sure to include a small amount of protein to stabilise the blood sugar and a small amount of fat to make you feel full.

When it comes to drinking before and during the race, this is where things can get a bit trickier. Luckily the body has an inbuilt feature which lets you know when you should drink, and it’s called thirst. For races shorter than an hour, your thirst signals are exactly what you need to follow. Before and during the race, just sip on water whenever you feel like it. Your body is easily able to withstand that amount of exercise without consuming liquid. For races longer than an hour you will need to plan your fluid intake. The amount of fluid will depend on the individual and the weather conditions, but the rule of thumb is to aim for 100 – 200ml every 20 minutes.

It is also recommended that you consume a small amount of carbs during races longer than an hour, to top-up your fuel sources. Again, think of your car while on a road trip. While you may have started the trip with a full petrol tank, you will reach a point where you will need to top it up to keep going. Your body works in the same way. The recommendation is 30 – 90g of carbs every hour, and try including some easy to eat snack bars.

Test out your body’s reaction to intake and running in pre-race running trails. Use the longer runs to create a food and drink regime that works for you. Try out different food combinations for your pre-race meal, and different fluid and carb quantities during your run. When you’ve found a routine that makes you feel good – stick to it as your go-to.

What’s the Real Deal with Post-Exercise Stretching?

Tracking Your Fitness Progress

2019 Yoga Trends That Won’t Get You Bent Out of Shape

Prioritise Your Health This Breast Cancer Awareness Month

Prioritise Your Health This Breast Cancer Awareness Month

October is International Breast Cancer Month. Not only do we celebrate those who have survived the disease, and remember our loved ones who lost the fight, but we bring awareness to affliction in a way of educating people to be better prepared if, in the future, it affects themselves or someone they know.

So let’s chat a little bit about breast cancer, who might be at risk at contracting it, what treatments are available to them, and how we all might be able to take steps now to improve our breast health.

*DISCLAIMER: while I have consulted a number of medical professionals and included links to online sources of information, always consult a medical professional if you have any further questions*


When cells in any part of the body, in this case, one’s breasts, begin to grow out of control, it is a sign of cancer. This is why doctors suggest that if you feel a lump in your breast, you immediately go for a breast examination or book a mammogram (low energy X-ray to examine breast tissue).

While the dangerous misconception held by many used to be that only women got breast cancer, KISS drummer – Peter Criss, Richard Roundtree, and even Beyonce’s father Matthew Knowles – have been diagnosed. People have just assumed that because women have more breast tissue, they are more susceptible, but there is no scientific evidence to support that notion.

Breast cancer can begin in any one of the three parts of the breast (the lobules, ducts, and connective tissue) through most documented cases have proven that it grows more in the ducts or lobules. Breast cancer can spread to other parts of the body so it is crucial that it be caught early in order to be treated immediately and aggressively.


Women are encouraged to conduct a   during, or 3 days leading up to their menstruation cycle, but men must also check their breasts at least once a month

Begin by lying down.

Place a pillow underneath your shoulder and bring your arm up behind your head.

Using your free hand, press down on your breast gently with the pads of your fingers. Work in circular motions and move around your entire breast and up into your armpit.

Then, very gently, squeeze your nipple to check for any unusual discharge.

Repeat on your other breast.

It is important to check your breasts regularly as it will be easier to notice a change or irregularity if you familiarise yourself with the ‘normal’ state of your breasts.


Once your diagnosis has been confirmed you have a number of different options that your breast specialist (whether it be a GP, OB/GYN or Oncologist) will explain to you.

Depending on the size of your tumour, which is the growth of abnormal cells; how quickly the cancerous cells might grow; the likelihood of cancer returning after treatment etc, your medical practitioner will make a suggestion. 

Most people get an Operation to remove the tumour. It is the easiest way to get rid of as much of the cancer as possible. Following that, they receive a few sessions of radiation. Chemotherapy is another option doctors might prescribe depending on the nature of your cancer. This treatment is distributed through an IV drip that works to kill the cancer in your entire body. Hormone Therapy blocks both estrogen and progesterone from growing the cancer cells in your body, while Targeted Therapy adjusts the nature of your cells that might be at risk of becoming cancerous.

There are a few health fundis who swear by homoeopathic remedies for treating cancer. If you are interested in exploring these, I explore them below. Again, I implore you to seek professional advice before considering this option as there are conflicting arguments about how effective the many remedies are.


While some insist apples, berries, cruciferous vegetables like kale, broccoli, cabbage and cauliflower, as well as carrots, fatty fish, walnuts, and legumes kill cancer, others swear by turmeric, cinnamon, flax seeds, garlic and olive oil.

One thing is clear from the many lists I’ve read through, processed foods are a big no-no if you want to maintain your breast health. Fast food is full of carcinogens, and other hormone agitating chemicals that have no business being in your body. If you eat clean, you’re in good standing of maintaining better health for yourself in general that might extend to your breast health.

There have been studies that argue that CBD products shrink, but this is only for melanoma. The jury is still out on breast cancer. Some patients have noticed an alleviation of cancer symptoms like pain and nausea from chemotherapy having used cannabinoids in one form or another. Before you use these products, you should talk to your doctor about it because there are different products on the market and you’ll want to find what’s best suited for you and your lifestyle.

Our Top 10 Favourite Foods to Fight Cancer

How Can Moringa Help Those Suffering With Cancer?

4 Ways to Activate Turmeric for Maximum Absorption

Sources/reading material:




Our Green Version of Shakshuka

Green Shakshuka hero

Shakshuka! Yeah, I also have no idea how to pronounce it, probably something close to the sound I make when sneezing. A North African and Middle Eastern dish that has grown popular in Israel. 

This Green Shakshuka is the first Israeli cuisine to grace my kitchen. Simple, healthy and vegetarian with all the greens and none of the tomatoes. It’s the perfect breakfast to serve up eggs in a new and exciting way while keeping it easy for you and the dishes to a minimum.

Shakshuka literally means “a mixture”. A mixture of onions, vegetables, spices and traditionally tomatoes too, as a base. Lastly finished off with eggs being poached on top and a generous amount of fresh coriander.

Shakshuka is a simple one-pan meal and if you really want to skip the dishes you can even eat it straight out of the skillet!

You can find a shakshuka on almost any Israeli menu for breakfast, but it’s perfect for any time of day. This green shakshuka can be enjoyed on its own or as a lavish breakfast by topping a fresh slice of sourdough and my Immune-boosting Cinnamon Citrus Juice.


  • Hearty
  • Healthy
  • Simple,
  • Comforting
  • Delicious 

Green Shakshuka 1

Green Shakshuka 2

PREP TIME: 5 minutes
COOKING TIME: 10 minutes
ORIGIN/CUISINE: Israeli, Vegetarian
Serves: 4 


  • 4 spring onions, chopped
  • 1 garlic clove, minced
  • 1 tsp cumin seeds (or ground cumin)
  • 2 tsp’s coriander seeds
  • 1 tsp dried oregano
  • 1 tsp paprika
  • ½ green serrano pepper (or jalapeno), sliced and seeds removed 
  • Olive oil
  • ½ juice of a lemon
  • 1 cup kale, destemmed and chopped 
  • 1 cup baby spinach, tightly packed
  • ½ cup frozen peas 
  • 4 large free-range eggs
  • 5 – 6 broccoli, lightly steamed (optional)
  • Mint leaves
  • Fresh coriander
  • Salt and pepper, to season 


  1. In a large frying pan, toast the cumin and coriander seeds for 1 – 2 minutes until golden and fragrant. Transfer to pestle and mortar and bash with the oregano and a pinch of salt until fine (if you don’t have a pestle and mortar, use a small bowl and round-bottomed glass).
  2. Add about one tablespoon of olive oil to the frying pan and fry the chopped spring onions and garlic over a medium heat until golden. Add the spice mix, stir and cook for another minute.
  3. Add the kale and lemon juice to the pan, stirring while it wilts. Then add the spinach and peas, season with salt and black pepper. Cook for 2 – 3 minutes until the spinach is wilted.
  4. Use a spoon to make 4 evenly dispersed holes where the eggs can be cracked into. Once eggs are cracked into the pan leave it to cook for 2 – 3 minutes and then put a lid on for another 1 – 2 minutes to let the eggs cook on the top. 
  5. Before serving add chopped mint leaves, coriander, serrano pepper and steamed broccoli. Serve immediately with a fresh slice of toasted baguette.


When making shakshuka, the only tricky part is knowing when your eggs are ready. 

  • The eggs continue to cook from the residual heat, so you don’t want to let them cook for too long. Look for whites that are mostly opaque, and yolks that have risen a bit. The eggs should jiggle a bit if you shimmy the pan.
  • If covering the eggs is not working quickly enough then baking the skillet in the oven (which offers more even heat), uncovered, until the eggs are just about done might be better. Just remember to keep an eye on the eggs so you don’t overcook them.

Healthy Sunflower Seed Breakfast Risotto

Healthy Sunflower Seed Breakfast Risotto 4


Healthy Sunflower Seed Breakfast Risotto 2

Healthy Sunflower Seed Breakfast Risotto











  1. Soak the sunflower seeds in 2 cups of water overnight. Drain off the water in a sieve before cooking the seeds. 
  2. In a saucepan or small pot, cook the sunflower seeds in the milk, salt and vanilla powder. Simmer on a medium heat for approximately 30 minutes. 
  3. While the sunflower seeds are cooking, in a separate bowl, cover the dried pears (fruit) in boiling water and allow to rehydrate until soft (approximately 10 minutes). 
  4. Remove the pears from the water and then add to a small saucepan.  Heat through the pears until warm and soft. 
  5. Once the sunflower seeds are soft and pale in colour, remove from the heat and allow to cool slightly. 
  6. Add the slightly cooled sunflower seed mix to a high-speed blender and pulse lightly (3-5 pulses) until it looks creamy but still has texture.
  7. Return the blitzed mixture to the pot and add maple, hemp seeds and tahini. 
  8. Allow to heat through before serving with the warmed pears. 
  9. Add more milk, hemp seeds or tahini according to taste preferences.  

*You can substitute the oat milk with hemp seed milk. If you would like to make your own hemp seed milk: soak ¼ cup hemp seeds in water in the fridge overnight. Blend with 1 cup filtered water and a pinch of sea salt until smooth. Lasts 2 – 3 days.

Healthy Sunflower Seed Breakfast Risotto 3

Top 5 Superfoods For Mothers

From the moment of conception, your body is changing. It is a 9-month-long journey that doesn’t end there. Birth is akin to a marathon and breastfeeding, especially long term breastfeeding (and the World Health Organisation, WHO, recommends at least 2 years) is akin to being a super-athlete! It should come as no surprise then that super-moms need super fuel in order to shine.

Moms have Super-Powers

Oxytocin is the hormone released when you reach orgasm. It is known as the love or bliss hormone. It is also present during childbirth, as well as every time you breastfeed. Consider yourself in a perpetual state of after-glow when you are breastfeeding. It’s the hormonal super-power we are gifted as mom’s to counterbalance the sleepless nights and consistent energy demands of motherhood. It is no wonder moms (even tired ones) have an unmistakable radiant glow about them. The demands of growing your baby and then the continued demands of nourishing your baby from your breast are all-too-often overlooked. You’re burning hundreds of calories and you’re doing it multiple times a day.

If you think about it in that way, mamas are super-athletes and as all good super-athletes know: you have to take in top quality nutrients if you want to functional optimally on a daily basis!


My baby is just over a year and these have been my Top 5 go-to superfoods to keep me feeling strong, energized and happy throughout pregnancy, birth, post-partum and the first year.

Organic Spirulina with no trace metals

I start my day off with 500ml of water and 10-15 spirulina tablets.

The importance of hydration and protein requirements throughout the pregnancy, post-partum and breastfeeding years cannot be overemphasized.

I like to make sure I get off to a great start so I’ve made it a habit to get at least 500ml of water in straight away along with my spirulina protein boost. If you start your day off with high quality, absorbable protein such as spirulina it helps to curbs sugar cravings. Whilst you need to keep your calorie intake high for good milk production, if you want to protect your waistline it’s best to avoid the sugary-treats. Whether you are pregnant or breastfeeding you are growing a baby so you need good quality protein.

The Green Alkaliser

The Green Alkaliser is a combination of wheatgrass, barley grass, moringa, baobab and hemp protein powders. I love the it and chase my spirulina intake with a glass of this energising super-fuel. I take 1-2 T either plain in water or juice. The green powders are excellent for alkalising and energising the body, providing the body with a broad spectrum mineral base from which to draw upon, as well as baobab for good calcium and prebiotics, plus more readily absorbable protein in the form of hemp protein powder.

Super Chia

For breakfast I have Super Chia with hemp milkNot only is Super Chia loaded with 8 different superfoods giving you a wide range of vitamins and minerals essential to growing a healthy baby including protein, calcium and those important omega 3’s; but it has one extra special feature that tops all the rest and is essential for busy super-moms: it takes less than 5 minutes to prepare! All you do is add water or your favourite nut/seed milk to your Super Chia. Stir until well mixed and wait 5 minutes to thicken.

Organic Hemp Seeds

Organic Hemp seeds are probably the most versatile of all the superfoods; I eat and I use them daily. Growing a baby and breastfeeding a baby requires a lot of good fats – ie. essential fatty acids or EFA’s which hemp seeds provide . It contains omega 3 and 6 EFA’s in a unique, near perfect ratio for human nutritional needs. They contain all 20 known amino acids and contain 30% pure digestible protein as well as being a good source of lecithin which supports hormone balancing and 

building baby’s brain, as well as being the essential antidote to Mom’s ‘baby brain’ fuzz. I usually make a hemp milk and pour it over my Super Chia or use it as a base for smoothies. I often make a savoury hemp sauce  and pour it over veggies or as a salad dressing.

Super Berries

Berries are low in sugar and high in antioxidants providing the perfect energy boost when you need it. Antioxidants help keep you looking and feeling young so you can keep up with your lively little ones. My favourites are Soaring Free Superfoods Goji Berries , Golden Berries and the new Berry Delight Super ShakeI generally snack on gojis and golden berries whenever I need a pick-me-up during the day, and I love making a Berry Delight smoothie to enjoy with my family in the mid afternoon, to keep us going till dinner. The pure delicious zing of strawberries, raspberries and acai powders awaken the senses just when you need it most.

Read the full article to find out more about TOP TIPS for recharging as a breastfeeding mama & what superfoods are best for your little one.

Superfoods Defined: An in depth Q&A with Peter & Beryn on the brand, the concept & the lifestyle




Veggie Substitutes for Everyday Use

Going vegan/vegetarian can be a shock to the system, especially if you are one who likes the taste of meat. Thankfully, there are a number of food manufacturers catering to consumers who are trying to live a more ethical and environmentally conscious lifestyle.

Disclaimer: if you are partial to a lamb cutlet every so often or a hearty oxtail stew during winter, I’m not judging you – I’d just like to think you are sourcing ethically reared, organic meat.

If you ever get a hankering for steak strips in your salad, there are delicious and nutritious veggie substitutes on the market that won’t force you to compromise your dietary decision. Here is a list of some of my favourite breakfast, lunch, dinner, and snack substitutes. Give them a try at home and who knows, you might end up converting your friends and family.


Contrary to contemporary food trends, breakfast is the most important meal of the day. Not only does it wake your metabolism up and get it working for the rest of the day, it fuels your body to keep you going until lunchtime.

Some might want to grab a quick bite before heading out to work, while others enjoy a leisurely start to their days; it’s always such a mind-bend trying to come up with a filling, fueling breakfast idea.

For vegetarians; eggs are always a really great way to start the day. You’re tucking into a sizable percentage of your protein as eggs are high in Vitamin D, B6 which services the central nervous system, B12 which combats anaemia, as well as zinc, iron and copper. If you’re trying to cut out (or completely eliminate) the amount of meat you eat in a day then making the switch from pork bacon to Coconut Bacon is the one. The substitute is air dried and has a delicious smokiness to it. When I want a break from a traditional fry-up, I like to sprinkle a few of the coconut bacon chips on top of peanut butter and banana pancakes. Fan of sweet-and-savoury flavour combinations might like this too.


We can all agree that mushrooms have an undeniable earthy-type meaty taste to them, making them a great substitute for some vegetarians and plant-based eaters. The vegan community is still split when it comes to classifying certain types of mushrooms as ethical or not.

While I suggest vegans research which fungi they are going to allow into their kitchens and onto their plates, you can get a reasonable amount of blood-pressure-lowering potassium from a mushroom salad. Moreover, mushrooms are low-calorie foods so feel free to be as generous with your Quinoa with Oyster Mushrooms & Adzuki Beans dish as you’d like.

Beta-glucans found in most mushrooms stimulate immunity in the body, while simultaneously improving the body’s resistance to allergies. Making a filling creamy mushroom soup is a great way to load up on this body-strengthening property, especially during winter.


It’s very easy to neglect your diet during the day. The demands of work, school, and kids tend to take first priority. Supper provides a great opportunity to unwind to a well-cooked meal, though it is advised that you eat before 7pm to give your digestive system a head start on breaking down your meal.

I always pig out during dinnertime. If I’m not face-deep in a sloppy joe made with Soy Mince, I’m mopping up what’s left of my Fry’s Family Chicken-style Burger with some oven-baked chips.

Clean eaters might prefer the soy mince as it is flavouring-, colouring- and GMO-free; and a fantastic source of fibre and protein. Fry’s Food products are a personal favourite because they taste just like meat meaning you won’t miss chicken, beef or seafood if you shop their range of products.


Like a bird, I like to peck at food, as opposed to eating a mammoth meal, so I’ve always got a nibble or two in my handbag (not because I get incredibly hangry, despite what my mother might tell you). Because I love biltong, I tend to stock up on this Droewors when I’m getting my groceries for the month because the seaweed wrapping tends to satisfy my salt cravings, while the tamari is a powerful antioxidant.

If you have a nut allergy and/or gluten intolerance, you can chomp down on these with no worries because they are completely free of those – and dairy too.

Most of us get the pre-knock off lethargy, and a great way to pick yourself up before hometime is with a slice of rye or seeded bread toast and a lashing of Olive Marmalade. Every jar is packed with 49% organically grown olives and is GMO-free (literally: the ingredients are olives, brown sugar, water, lemon and assorted herbs and spices). With every bite, the olives will treat you to skin, colon and breast cancer-fighting properties, iron, and pain reducing benefits.

Should We still Eat Seafood?

The Truth About #MeatFreeMonday

Eating Seasonally: The 101


Coffee Nice Cream

Dubbed The Noffy Bomb, this is a hands down winner in the flavour variations we’ve tried in conjunction with our nice cream base. Here is just another way to show you how easy is to be creative with this recipe. Let this idea be your inspiration to creating your own magical superfood flavoured ice creams!


  1. Add 2-3 tablespoons of your favourite freshly ground coffee beans and blend through your base.
  2. Your guests will be pinging off the walls with delight!


TIP: Serve with fresh berries to take the whole experience to the next level!

 I hope you enjoy our DIY ice cream recipes & play around and experiment with your own variations as you savour the warmth of the last days of the end of summer.


Soar Free & With Love

Beryn Daniel

Salted Caramel Vegan Ice Cream in 3 easy steps

Who simply doesn’t love ice-cream? Better yet, who can resist a Salted Caramel Lucuma nice-cream infused with the healing nutrients of superfoods?

Learn how to craft a super nice-cream in 3 easy steps. It’s a marriage of superfood flavours & an all-time favourite treat to heal the body from within.


Step 1. Create your base 

Step 2. Enhance with superfood flavours 

Step 3. Decorate & Indulge 

From this classic Lucuma ice-cream base you can set your creativity free, adding your own flair by experimenting with different superfood flavours. This recipe is always a winner, whether it’s a quick fix after-eight treat or an after dinner dessert for your guests.

It’s simple, quick to create & sets within minutes! Try it out and let us know what you think. We also made a ‘Minty Mermaid’ Vegan Superfoods Nice Cream & a Choc Chip Crunch Ice Cream for a ‘superfied’ spin of this all time favourite.

For those looking for more artisanal flavours we’ve got you covered too, with our Soaring Free Superfoods Noffee Bombs (Nutty Coffee). See our Noffee Bomb recipe  for more inspiration.

PS ~ If you give these delicious ice creams a go please tag us @soaringfreesuperfoods, we love seeing all your creations.

Step 1. Create your base 


  • 400ml organic coconut milk
  • 1 Cup  cashews
  • ½ Cup coconut oil, melted
  • ½ Cup Coconut Blossom Nectar
  • ¼ Cup Lucuma Powder
  • 1 tsp vanilla extract (optional)


Blend all the ingredients together until smooth.

Step 2. Enhance with superfood flavours 


  • Spirulina powder
  • Cacao Powder
  • Cacao Nibs
  • Mesquite powder
  • Vanilla Dream Shake
  • Chocolate Boost Shake
  • Salted Caramel (1/4 Cup Mesquite powder & pinch of salt)


Take your pick of superfood flavours and add 2 Tbsp & mix it into the base before you set it in the freezer. Set for 3hours minimum or for the best texture leave it overnight.

Step 3. Decorate & Indulge 

Make your own chocolate sauce by melting some chocolate in a sauce pan on low heat with some water/ milk alternative or follow our recommended chocolate crackle ice cream sauce! It’s the perfect ice cream cap that hardens instantly as you poor it over.


* Depending on how cold your freezer is, you may need to leave the ice cream out to melt a little before dishing up. The great thing about this ice cream is that it can be refrozen in the unlikely event that someone doesn’t lick the bowl clean.

* This ice cream is easy to prepare and the beauty is you can do it in advance. There are many ways you can set this ice cream too. There’s the obvious, set and serve as ice cream scoops, but I’ve also set it in a silicone loaf tin, easy to turn out and serve as ice cream slices.  I’ve even made my children ice cream birthday cakes’ using this recipe and setting it in a round cake tin. Then, of course there is the quintessential topping : chocolate sauce!

Coffee Nice Cream

Superfoods Defined: An in depth Q&A with Peter & Beryn on the brand, the concept & the lifestyle

Tumeric Spiced Collagen Latte

Turmeric has so many benefits for your health, it’s like gold from the spice treasure chest. Inspired by the heartwarming Ayurvedic “Golden Milk”, enjoy this warming turmeric-spiced collagen latte.

Serves 2



  1. Add all the ingredients to a saucepan over medium-high heat and bring to boil.
  2. Then turn down and let it simmer until nice and frothy ( or extra froth give it a quick blend before serving).
  3. Serve warm

If you made this recipe let me know what you think on thegoodrootsblog.com or tag @thegoodroots #thegoodroots on Instagram because I love seeing your creations!  

“Hormone Balancing” Adaptogenic Hot Cocoa

“Hormone Balancing” Adaptogenic Hot Cocoa

Immune-Boosting Adaptogen Soup