This beautiful dish makes a great inclusion to any christmas dinner menu.



125 gm brown sugar (see note)

50 gm fine salt

1 side ocean trout (about 1kg), skin on, pin-boned

150 gm jasmine rice

50 gm black tea


Orange-blossom vinaigrette

1 tbsp each orange-blossom water, Sherry vinegar and maple syrup

Juice of 1 orange

1 tbsp wholegrain mustard

50 ml olive oil


Grilled peach salad

50 gm brown sugar

3 peaches, halved, stones removed

1 kg heirloom tomatoes, quartered and sliced

100 gm Moroccan olives (see note)

2 baby fennel, thinly shaved on a mandolin

1 cup(firmly packed) basil



  • Combine sugar and salt and scatter all over trout, place trout in a non-reactive container and refrigerate to cure lightly (30 minutes).
  • Preheat oven to 120C. Spread rice and tea in a roasting pan. Brush excess cure mix off trout, place trout on a wire rack about 10cm above tea mixture and place pan over high heat on stovetop until it starts smoking (10-15 minutes). Cover with foil and roast in oven until trout is cooked to your liking (15-18 minutes for medium rare).
  • For orange-blossom vinaigrette, blend ingredients, except oil, in a food processor, then add oil in a thin steady stream until emulsified.
  • For grilled peach salad, heat a chargrill pan over high heat, sprinkle brown sugar on cut side of peaches and grill cut-side down until charred (4-5 minutes). Combine peaches, tomatoes, olives, fennel and basil in a bowl. Toss with vinaigrette to taste and serve with trout.

Note :
– Use agave, honey or any other natural sweetener as a substitute for brown sugar.

– Moroccan olives can be substituted with any black olives.




Recipe sourced from the Gourmet Traveller.


Green Goodness Dip


NuZest-Green-Goodness-Dip (1)

Green Goodness Dip

A vitamin-packed guacamole-style dip using avocado, healthy herbs, and Good Green Stuff. Perfect as a dip, or for spreading on crackers and sandwiches.

1 avocado
1 tsp Good Green Stuff
1 cup loosely packed fresh herbs
1 spring onion, chopped
1 tbsp lemon juice
4 tbsp extra virgin olive oil
1 clove garlic
Salt and freshly ground black pepper
1 small fresh red chilli (seeds removed) – optional

Whizz all ingredients in food processor.
Serve with a platter of fresh vegetables (carrots, celery, peppers, tomatoes) or taco chips.

Recipe sourced from www.nuzest.com.au



By Mark Haynes.


  1. We are 90% water at birth, slowly reducing to as little as 10% in old age.
  2. Reduction in body hydration or body water has been linked with increasing acidification of the body.
  3. Enzyme absorption may be directly related to correct body pH levels. This would mean an acidic body = low enzyme absorption.
  4. Absorption of minerals from supplement and food absorption may be directly related to pH balance of the body. Iodine, as an example, may not be absorbed except by a perfectly pH balanced body.
  5. All major organs work in service of the blood. If blood pH lowers (i.e. becomes more acidic) all other body functions are used to support correction to pH 7.35
  6. If our blood pH drops from 7.35 to lower than 7, we may lapse into a coma and die.
  7. Breath is a major alkalizer. Deep breathing converts waste carbonic acid into CO2 (exhaled) and harmless salts.
  8. Virtually all food contains acids. Far fewer foods contain alkalis. The recommended 80/20 ratio of alkaline to acid foods has been reversed by the SAD (Standard Australian Diet) to more like 90% acidic food and 10% alkaline.
  9. People who claim they don’t eat enough to get fat, but pile on the kilos anyway, may be right. If they have a stressful life, and eat acidic foods, the body may be using consumed fat to stash acidic wastes on hips, thighs and belly. It does this to protect overloaded kidneys and liver.
  10. US Studies indicate that the older we get the more acidic we get.
  11. Inflammation can be caused by acid, but acids can be caused by inflammation. Acids are a by-product of any stressful event in the body.
  12. Chronic fatigue may be seen as stress causing acidity causing inflammation causing stress causing acidity causing…
  13. Acidity is considered by many alkaline researchers to be the precursor to every illness ending with ‘itis’.
  14. Over eating does not assist energy. In fact excess food intake ends up as acidic waste that may actually poison you.
  15. The more acidic we become the more water we may need to drink because we becomes less able to absorb water in a dehydrated acidic body.
  16. 8 glasses of water a day is not a proven formula for health. 8 glasses equal 2 litres of water but we lose a net average of 2.6 litres of water a day.i-heart-water
  17. The state of your acid/alkaline balance is now considered by alkaline researchers to be a major determinant in your ability to hydrate sufficiently.
  18. The pH of your between-cell (interstitial) fluid may determine the ability for the mitochondria inside your cell to transferelectrical energy out of the cell.
  19. Our interstitial fluid is very similar to the mineral content of the sea. It is alkaline, saline and mineralised. It follows, therefore, that if we drink pure water we may dilute the mineral and pH balance of our interstitial fluid.
    Pure mineral free water is not a part of human history.
  20. We have evolved to expect mineralised water. Distilled and Reverse Osmosis water, therefore, are unhealthy and unnatural.
  21. Your stomach is not a permanent bag of acid. It only receives acid when food is detected and analysed by nerves in the mouth. After receiving this ‘analysis report’ the nervous system requests the blood system to release both hydrochloric acid from its store, plus bicarbonate of soda to protect the stomach wall. As we age, we lose our ability to supply enough acid to our stomachs because as we acidify, our blood becomes a less efficient transport system of acids and alkalis. It thickens up. A.K.A ‘High Blood Pressure’.
  22. An alkaline substance is not necessarily a liquid with more alkaline minerals than acid minerals in it. ‘Alkaline’ refers to the ability of a liquid to produce more hydroxyl ions (negatively charged hydrogen atoms) than positively charged hydrogen ions. It is possible, using electrolysis, to produce water that has high Hydroxyl ions without high alkaline mineral content. It is not the alkaline minerals that work on the body to create the perfect pH working environment; it is the Hydrogen ions.
  23. One good fright crossing the road may create enough stress to turn an alkaline balanced body into immediate acidic state.
  24. Watching the news at seven may be acidifying.3611
  25. Getting caught in a traffic jam may be acidifying.
  26. Running a sprint or a vigorous workout may be acidifying.
  27. Gentle exercise may be alkalizing.
  28. Meditation may be alkalizing.
  29. The Shaolin monks of China are known to be highly alkaline.
  30. Acidic blood is capable of holding far less oxygen than alkaline blood.
  31. After a rich protein or carbohydrate (sugary) meal, our urine pH may become alkaline. Protein and sugar nourishment then may create acidity in the body not only by the production of sulphuric, phosphoric, nitric, uric, lactic and acetylaldehyde acids, respectively, but also through the formation and excretion of alkalis in the urine. This may be a double loss of alkalis.
  32. When our bodies are acidic, none of our systems may work properly. We may be on permanent ‘tilt’.
  33. Sweat is basically acidic waste, excreted via the skin. It has a double purpose of maintaining skin’s resistance to bacteria. The plague of Osteoporosis affecting Western women and to a lesser extent, men, may be a direct result of an acidic lifestyle.
  34. Alkaline food and water are both natural antioxidants because natural antioxidants are Hydroxyl ions, which are a major component of water.
  35. Guilt may be acidifying. Any trauma we choose to hold in our body may be stored as acidic waste.
  36. Acidic people may be on an ‘acid trip’. They may crave the ‘high’ an acid snack gives them but disconnect from the acid ‘low’ that comes soon after.
  37. Weight loss may come more naturally to alkaline balanced people because they have less inflammation and no need to store acid excess in fats.
  38. Meat products are extremely acid forming foods.
  39. When we wash sweat off the skin with alkaline soap, we expose our skin to bacteria without defences. Acid water is an excellent bacterial protection for our skin.
  40. It may be common that you also lose your sweet tooth as you become more alkaline
    Love alkalizes. No ‘may be’s’ about it.
  41. Chemically grown or processed food is often more acidic.
  42. Because there is no payoff for the medical industry, acid/alkaline balance is seldom discussed in mainstream medicine.
  43. This has nothing to do with its efficacy and everything to do with its ease of implementation and low cost.
  44. Balance is the key; when we are out of balance we apply more pressure or input to the opposite. That’s why alkalizing may be necessary. Most of us may be already seriously unbalanced towards acidity.
  45. Think of your extra weight as a parking lot to park excess metabolic or dietary acid that is not being eliminated through urination, perspiration, respiration or defecation. Fat may be saving people from the excess acidity. It is not fat that makes you overweight; it may be acid from an acidic lifestyle and diet.
  46. Fat may be one of the body’s best alkaline buffers, because of its ability to take on extra acids or hydrogen ions on its carbon chain.
  47. Insulin may spike when we are acidic.
  48. One of the most dangerous acids in the body is sugar, in any form. That includes sucrose, fructose, glucose, maltose, dextrose.
  49. Insulin is an alkaline buffer. And it may spike in order to neutralize an excess spike in acidity from acidic food, drink or metabolism. So if insulin is spiking, then acid may be spiking, and the body may be in a defensive mechanism to bring back the delicate pH balance of the fluids of the body at 7.35.
  50. All high-glycaemic foods are acidic. Lemons and limes are not high-glycaemic because of their low sugar content and high alkaline sodium and potassium salts. Apples and oranges are high-glycaemic and will spike insulin because they are full of the acid called sugar.

So what water filter do i use?  Keep an eye in next months newsletter for product of the month. :)


Burger inage


We all need burgers in our lives, so here’s a couple healthy versions you can make for Sunday afternoons with friends and family or to spice up your week day dinners. With a side of sweat potato chips and you’ll never go out to eat a greasy burger again!


Makes approx. 15 small patties
400g organic chicken mince
1/2 red chili, thinly sliced
1 dozen chive stalks, finely chopped
1 small carrot, grated
1 tbsp. tamari
1 tsp. sea salt
1 tsp. pepper

  • Mix all ingredients together into a bowl, and then refrigerate for at least two hours.
  • Preheat oven to 180C and line a baking tray with baking paper.
  • Roll the chicken mixture into small balls with your hands, place onto the baking tray and flatten slightly.
  • Bake in the preheated oven for 15-20 minutes, ensuring that they are completely cooked through.
  • Place on a sourdough bun along with a slice of tomato, lettuce, basil and alfalfa sprouts.

Makes approx. 12 small patties
1 cup cooked lentils
1 egg
3 cloves garlic
1/2 red chilli, finely sliced
2 tbsp. parsley, chopped
1 tbsp. tamari
1 dozen chive stalks, finely chopped
1 tsp. sea salt
1 tsp. pepper

  • Mix all ingredients together into a bowl, and then refrigerate for at least two hours.
  • Preheat oven to 180C and line a baking tray with baking paper.
  • Roll the lentil mixture into small balls with your hands, place onto the baking tray and flatten slightly.
  • Bake in the preheated oven for approximately 15-20 minutes.
  • Place on a sourdough bun along with grated beetroot, grilled mushrooms, spinach, and fresh tomato salsa!

The perfect topping for any healthy burger.
1 Tbs coconut oil
1 spanish onion, finely chopped
2 cloves garlic, minced
2 ripe tomatoes, roughly chopped
1 red capsicum, seeds removed and roughly chopped
1 tbsp. rapadura or coconut sugar
1 tsp. sea salt
1/2 tsp. pepper

  • In a saucepan on medium low heat, slowly sauté the onion until softened.
  • Add in the rest of the ingredients, and continue to slowly cook, stirring regularly.
  • Cook for 15-20 minutes, or until all the vegetables have broken down and caramelised.
  • Serve on healthy burgers, with veggie sticks, or as an accompaniment for any meat.

Recipe sourced from Lorna Jane, Move Nourish Believe.

Alkalime – Nutritional Supplementation

by Mark Haynes.

The importance of Alkalinity to Health.

The pH of the blood is very tightly controlled by the body. When serum pH becomes too acidic, then calcium is robbed from the from the bones and biochemical changes begin to slowly tax and stress the liver tissues.

As the liver’s ability to filter becomes impaired, the blood becomes increasingly acidic.  Unfriendly bacteria and fungi that populate our intestinal tracts thieve in a acid environment and are responsible for secreting mycotoxins, which are the root cause of many debilitating human conditions.

In fact, many researches believe that most diseases can be linked to blood and intestinal acidity, which contributes to an acid based years and fungus dominance.

The symptoms of excess internal acidity include:

– Fatigue/low energy
– Unexplained aches and pains
– Overweight conditions
– Low resistance to illness
– Unbalanced blood sugar
– Allergies
– Headaches
– Irritability/mood swings
– Indigestion
– Colitis/ulcers
– Diarrhoea/constipation
– Urinary tract infections
– Rectal itch/vaginal itch


The product below i use every night after my body has been bombarded from just a normal day at the gym, my normal clean eating nutritional habits and also the air and water i drink. I do this not only to support my body and balance my pH levels but Alkalime help me have a great night sleep too. Mark Haynes


ALKALIME 227G AlkaLime (AustL 71423) is a precisely-balanced alkaline mineral and essential oil powder formulated to preserve proper pH balance, the cornerstone of health. By boosting blood alkalinity, years and fungus are deprived of the acidic terrain they require in which to flourish.

It includes magnesium citrate, calcium carbonate and potassium bicarbonate and a base of sea salts. How to use: Stir 2 level metric tsp into 200-250mL of distilled water and drink immediately. If symptoms persist consult your healthcare practitioner. Refer to the product label. Caution: Contains sodium chloride. Not recommended for sodium restricted diets.Ingredients: Magnesium citrate, magnesia phosphorica, natrum phosphoricum, natrum sulphuricum, silicea in a base of sea salts, essential oils of lime and lemon, citric acid, sodium bicarbonate, calcium carbonate, potassium bicarbonate. Contains homeopathic ingredients.

What juicer do i use and why?

Recommendation on juicing by Mark Haynes:

Always always always use a slow cold press juicer for maximum protection against the oxidization of the nutrients, enzymes and all the bio activity in the produce you are juicing. What juicer do i use at home? Below is the reasons why i choose a Hurom juicer for maximum benefits and my highest choice for supporting the body. Also make sure you check out the link Juicing Vs Blending at the bottom of this article.

Why Hurom?

Simply Better!

The Hurom Cold Press Juicer is no ordinary juicer. It creates the most nutritionally potent juice you can make at home with up to 5 times more living enzymes and nutrients. It is significantly better for your health and vitality, so much so, that many doctors recommend Cold Press Juicing for all types of health problems including cancer.

Thanks to the Cold Press process, you will be making juice that is far superior, healthier and fresher, with more anti-oxidants, vitamins and minerals, minimal frothing and foaming, and virtually none of the juice separation from conventional juicers.

The Hurom Cold Press Juicer can yield up to an amazing 35% more juice than conventional juicers, saving you time and money too. But most strikingly, Hurom Cold Pressed Juice tastes super-delicious! You won’t want to drink juice from conventional juicers ever again.

Hurom Slow JuicerHurom Cold Press Juicer

Why is Cold Pressed Juicing better than Traditional Juicing?

  • Cold Press juice retains significantly more nutrients, vitamins, anti-oxidants and enzymes
  • Cold Pressing produces better tasting juice
  • There is virtually no separation in your juice
  • Safer – no sharp blades

Why is Hurom better than the Competition?

  • Hurom is the Global Leader in Slow/Cold Press Juicers having been in business since 1974
  • Hurom sold over 7 million juicers globally in 2014
  • Advanced patented technology; not cheap Chinese copies
  • Hurom has the highest yield on the market; up to 35% more juice
  • Capable of making nut milk, ice-cream, sorbet & smoothies
  • Whisper quiet
  • Korean made from only the highest quality components
  • Uses up to 80% less power than a conventional juicer
  • Super quick and easy to clean – just rinse under a tap
  • Available in a range of models and colours
  • 10 year warranty


Fruits: From soft fleshy strawberries and blueberries to citrus and harder fruits like apples, carrots and pears, Hurom makes creating the best, tastiest fruit juices child’s play. Kids love it – and when they make their own juice, getting them to eat healthier is suddenly so much easier!

Vegetables: Enjoy the incredible taste of Cold Pressed vegetable juices with maximum living nutrients and enzymes. Juicing leafy greens and root vegetables is now a hassle-free breeze.

Nut Milks: Make delicious raw nut milks from almonds, pistachios, brazil nuts and more. Simply soak nuts overnight, rinse and place in your Hurom along with water and your favourite sweetener such as dates, vanilla pods, cacao or cinnamon powder. There is no need to blend or strain; your Hurom does it all.

Wheatgrass: Get the most from juicy, nutrient-packed wheatgrass – easy and fast!

Smoothies: Close the Juice Cap and mix all your favourite ingredients into a delicious, healthy and great tasting smoothie.

Ice Cream: From Ice Cream to Frozen Yoghurt and Sorbet, Hurom once again can do it all. Check out more at our recipes page.

The above information was referenced from the Hurom website.

Follow this link Juicing Vs Blending.. which one is better? to find out more information or feel free to come and chat to me at the gym.


Protein bars


Checkout these easy to make protein bars, made with TSN’s Slow-Pro protein powder (Vanilla Flavour), finally a healthy snack that you can feel good about!

1/3 cup Coconut oil
1/3 cup smooth peanut/almond butter, unsalted
1/2 cup almond/rice/soy/hemp milk, unsweetened
1 + 1/2 cups TSN Slow-Pro protein powder (Vanilla Flavour)
1/3 cup Almond Meal

2 tbsp chocolate chips (or cocao nibbs)
1 tbsp coconut oil
3 tbsp almonds, coarsely chopped

1. Combine coconut oil, peanut butter and milk in a medium bowl.
2. Microwave in 30 seconds intervals until melted, stirring in between. Then whisk to combine well.
3. Add TSN protein powder + almond meal and mix  until combined. It will take a few minutes. Dough will be crumbly, that’s fine.
4. Line 8″ x 8″ baking dish with greaseproof paper and fill with prepared dough.
5. Flatten with your hands and then level with spatula, pressing dough into the dish all the time.
6. Combine chocolate chips and 1 tbsp coconut oil in a small bowl.
7. Microwave for 30 seconds or until melted, then stir well.
8. Pour over the bars and tilt the dish until all bars are coated evenly with chocolate.
9. Toast almonds in a small skillet on low-medium heat until lightly brown, about 5 minutes.
10. Stir frequently and watch closely not to burn. Sprinkle on top of chocolate.
11. Freeze for 20 minutes or refrigerate for 1 hour. Remove from the dish by holding onto the flaps of parchment paper and place on a cutting board. Cut into 12 bars and enjoy chilled.

Freekeh & Pomegranate salad

Freekeh & Pomegranate Salad

Freekeh & Pomegranate salad

Serves: 2 cooking time: 30-45min prep time: 15 mins
1 cup freekeh (thoroughly washed)
½ red onion (finely diced)
½ head cauliflower, cut into florets and roasted
½ bunch basil, finely sliced
½ bunch parsley, finely sliced
½ bunch kale, finely sliced and massaged
Small handful sultanas
1 tbs cumin
1 orange, zest
For serving:
½ pomegranate
1 tbs greek yoghurt (optional) for serving.
Thoroughly wash the freekeh and rinse. Add 4-5 cups of water, a pinch of salt, and place on a high heat until boiling. Cook just like rice until grain is cooked and tender.

Once cooked, mix all ingredients in a bowl, and season to taste.
To serve, sprinkle over pomegranate seeds, and a dollop of yoghurt (optional).

Recipe sourced from Move Nourish Believe.

Tuscan Bean Soup



Vegan • Gluten free • 30 mins to make • Serves 8
This is a great flavour packed mid week dinner, perfect for these chilly winter nights. Nothing more satisfying then filling up on nutritious, toasty warm meal after a hard session in the gym.


2 cans Cannellini beans
2 Carrots, medium
2 stalks Celery
4 cloves Garlic
3 cups Kale
½ tsp Rosemary, dried
1 Summer squash, yellow
¼ tsp Thyme, dried
1 can Tomatoes, no-salt-added with juices
1 litre Vegetable stock
1 Brown onion, medium
1 Zucchini, medium
1 tsp Black pepper, freshly ground
¼ Red chilli flakes
2 tbsp Olive oil, extra virgin
1 tbsp White wine vinegar


1. Heat 2 tablespoons of olive oil in a large soup pot over medium-high heat. Add the onions, carrots, celery, zucchini, and squash. Saute for 4 minutes.

2. Add the garlic, red chilli flakes, thyme and rosemary.

3. Cook 30 seconds.

4. Stir in the broth, beans, and tomatoes. Bring the contents to a boil, then turn the heat down to low and add the chopped kale. Cover the pot and simmer for 15 minutes.

5. Use an immersion blender* to partially puree the soup, leaving some chunks of beans and vegetables for texture.
Add the salt, pepper, sugar, and vinegar.

6. Taste and adjust seasonings as needed. Serve topped with Parmesan cheese and a side of crusty bread.