Pumpkin Spice Overnight Oatmeal

Pumpkin Spice Overnight Oatmeal With the cosy nights closing in on us quickly, nothing tastes better at this time of year than the sweet and familiar taste of pumpkin spiced culinary delights like this one. Another super quick breakfast recipe here that can be prepared the night before and stored in the fridge until morning. […]

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Kay’s Story

At the end of Transform21, I always ask members to answer a short survey… I wanted to share this completed survey with you verbatim today to show you what you can achieve if you sign up and follow the program. If you’re on the fence and are unsure if this is for you or not? […]

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Guacamole

Guacamole…. Let’s face it – everybody loves guacamole. And if you don’t? Well… that’s weird. Just kidding. But seriously, who doesn’t love this fiery delicious dip? Spread it on toast, smear it on rice cakes, dip your chicken in it, whack it in your fajitas. Eat it in whatever way you like! Without further ado – […]

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Sian’s Story

Confidence isn’t something you can buy – but you CAN find it again if you have the right tools, and the right people by your side. Working with Rachael as your coach isn’t all about changing your bodyweight, losing weight, toning up and changing the way you look. Most of the time, being overweight is […]

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Gut Health

Gut health and the gut is one of the most important organs in the body and it plays a vital role in our health and wellbeing in many different ways. So, show your gut some love this September and take time to look after your digestive system – it really is worth it! Love Your […]

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Hannah’s Story

  I had been told I had to lose weight in order to be able to have surgery for a condition that whilst not life threatening affects my life daily. I was desperate, didn’t know what to try but knew I needed support. I emailed Rach and even though she felt like death and was […]

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The Walk the Talk Podcast: Episode 1

In the very first episode of this health, weight loss, nutrition and lifestyle podcast, Rachael introduces herself and tells you what you can expect from subscribing and becoming a regular listener! The Walk the Talk Podcast is a product of Rachael’s many, many years of experience in the health and fitness industry and will be […]

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Smoky Red Pepper Salsa

Smoky Red Pepper SalsaServes 4 as a dip | Protein: 0.5g | Carbs: 2.5g | Fat: 7g Ingredients 150g Cherry Tomatoes, halved  ½ tsp Brown Sugar  1 tbsp Balsamic Vinegar  2 tbsp Olive Oil  2 Roasted jar Red Peppers, chopped  1 Garlic Clove, chopped  1 Red Chilli, chopped  1 tsp Smoked Paprika  Salt & Pepper to taste Method 1. Preheat […]

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Pumpkin & Cauliflower Curry

​ Serves 4 Ingredients 1kg butternut pumpkin (squash) Peeled and diced. 1 onion (diced) 2 tablespoons rogan josh curry paste 2 medium sweet potatoes (peeled and diced) 350g cauliflower florets 125ml plain yoghurt 100ml water Large handful chopped fresh coriander 1 tsp coconut oil Method Saute the onion in the tsp coconut oil over a low heat for 2-3 minutes, then add the curry paste and heat through […]

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Gooey Sweet Potato Brownies

Gooey Sweet Potato Brownies​Makes 8 brownies | Calories: 143kcal | Protein: 6.6g | Carbs: 27g | Fat: 3.8gIngredients 2 cups grated sweet potato (roughly 1 medium sized sweet potato) 2 eggs 1/2 cup maple syrup 1/2 cup extra virgin olive oil 1 tablespoon of baking powder 3/4 cup unsweetened cocoa powder (Green & Blacks is my fave) 1/4 cup raw cacao powder […]

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3 Ways to Beat the Post Holiday Bloat

That feeling where you’ve taken ‘all inclusive’ toooooo far, and you know it! The bloat is REAL. Those shorts that fit you on Day 1 are now restricting the blood flow to your nether regions as you struggle to zip them up. Hell, maybe they don’t zip up at all anymore!  You’re so bloated that you […]

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Blueberry & Vanilla Breakfast Jar

Blueberry & Vanilla Breakfast JarServes 4 | Per Serving: Kcal 186 | Protein: 6.4g | Carbs: 24g | Fat: 6.9g Ingredients 1.5 cups Alpro Coconut or Unsweetened Almond 1/2 cup chia seeds  1 cup blueberries (frozen work best) 1/2 teaspoon vanilla extract 2 tablespoons runny honey or agave nectar Method Place the blueberries, coconut/almond milk, honey and vanilla extract in a blender and […]

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Calm Your Pants Chicken

You’re probably thinking ‘why is this recipe called Calm Your Pants Chicken’? So let’s get that out of the way first… I created this as an ‘anti-inflammatory’ recipe, containing as many ‘calming’ ingredients as possible in one marinade. Turmeric, ginger & chilli all feature – all of which are natural anti-inflammatory foods – great for your […]

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Perfect Pancakes

I’ve been working on pancake recipes for as long as I’ve been working as a nutritionist! I love pancakes – preferably the traditional Scottish ones, but let’s be honest – they’re not the healthiest! I’ve made a few protein based pancake recipes before (you’ll find the vanilla ones in Cut the Crap – No Bullshit […]

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