raspberry + rosewater (valentine) smoothie


Valentine’s Day – it’s pretty commercial, and I’m not into that side of it – but I’m definitely ok with taking a moment to express gratitude for the friends, family, and loved-ones that constantly bring joy and love into my life. And chocolate. I’m definitely ok with the chocolate.

This past year I’ve also really woken up to the truth of loving yourself so you can better love others. So in the spirit of that intention, I’ve created a delicious (and probably over-the-top) smoothie that loves your body as much as you’ll love it (I hope). It’s packed full of raspberries, banana and pear, and made extra kitschy by the addition of rosewater. Topped with rose petals, cacao nibs and pistachios, I think it fulfils nearly every corny Valentine’s requirement.

Happy Valentine’s Day friends, whoever you’re loving. For me, I’m going to try and carry that open expression of love throughout the rest of the year. XX

valentine smoothie ingredients
rose petals
love in a glass
valentine smoothie: raspberry and rosewater

raspberry + rosewater smoothie

serves 2 as a snack, 1 as a meal

recipe notes

  • if you’re not into raspberries, strawberries are also delicious


  • (~70 g or 1 small) frozen banana pieces
  • 1 cup (120g) frozen raspberries
  • 1 small (~90g) pear, cored and diced
  • scant 1 cup (220 ml) cashew milk (or almond/soy/oat/cow etc)
  • 1 tbsp maple syrup/honey/agave
  • 1/2-1 tsp rosewater
  • to serve: cacao nibs, organic dried rose petals, chopped pistachios

In a blender, combine banana pieces, raspberries, pear, cashew milk and maple syrup (or other preferred sweetener). Blend on high speed until smooth and silky. Add 1/2 tsp rosewater, blend and then taste. Adjust sweetness if you would like it sweeter, and add more rosewater if you desire (it can be overpowering, so it’s better to start small and add a little bit at a time).

Pour into glasses and top with cacao nibs, rose petals and chopped pistachios. Soak up the love!


banana, mango and strawberry recovery smoothie

banana mango and strawberry recovery smoothie

After exercise, whether that be cycling, a run or a gym session, it’s essential to have a wholesome, nutritious and restorative meal to help your muscles and body recover.

Enter the banana, mango and strawberry recovery smoothie! Quick, simple, effective and tasty. It’s high in protein (thanks to some nifty protein powder), vitamin C, and other important nutrients like folate, potassium and manganese. Perfect recovery food.

If you know you’re going to be in a rush, here’s my advice: prepare all the fruit before your workout and store in a container in the fridge. That way, when you’re work out is done, all you have to do is throw the fruit into the blender with the protein powder and water. Hey presto! You’re done.

banana mango and strawberry prep
smoothie bowl
recovery smoothie

Now, do you normally just pour your smoothie into a glass and chug it down without so much as a breath? I bet you’re left with a tummy that feels overfull and definitely sloshy. Here’s my challenge: pour your smoothie into a large soup bowl, top with some more fruit (strawberries, bananas, whatever), and if you’re really feeling crazy, some chopped nuts. Eat it with a spoon. I know this might sound bizarre, but it really improves your digestion of what is a pretty nutrient-dense meal.

Banana, Strawberry and Mango Smoothie

serves 1 as a meal, 2 as a snack

Recipe notes

  • This smoothie makes enough for a whole meal, but if you’d like to share, go ahead!
  • I use Vital Protein Pea Isolate Unflavoured, but if you have a favourite protein powder, use that.
  • I use water as the liquid, as I feel that with the protein powder, the smoothie really doesn’t need any extra creamy liquids. But, if you’re hung up on milk, you can substitute. Coconut water is another great option!


  • 1 banana
  • 1/2 cup strawberries, sliced (frozen is fine)
  • 1/2 cup frozen mango
  • 2 heaped dessert spoons (~25 g) of protein powder
  • 1.5 cups water
  • 1 tbsp honey or maple syrup (if desired)

Place all ingredients in a blend, and blend until smooth. Pour into a glass (or bowl!) and enjoy.

food: seven days of breakfast

If you’re anything like me, you’re always curious about what people eat day-to-day. Like, weirdly curious. So today, I’m going to indulge mine (and your) guilty pleasure, by sharing my last seven days of breakfasts. Breakfast for me is a challenge – to say I’m fussy would be an understatement! Call me crazy, but I can’t eat eggs every day, or cereal, or bread – breakfast food? Blegh!

That is, most breakfast food. Ironically, breakfast is probably my favourite meal to eat out (tying in close first with tacos!!), but regular, everyday breakfast food just gets my goat (give me sautéed rosemary and garlic mushrooms, please! or breakfast polenta, or…black bean omelettes with salsa…you get the idea). So, on an average day that doesn’t allow for such culinary extravagances, I oscillate between a combination of fruit smoothies, fruit and nut bowls, and the occasional egg (on weekends, usually). Making sure there’s variety and excitement in breakfasts can be a challenge for anyone, but I hope the ideas below can give some inspiration. Breakfast is, after all, the best way to start the day!

breakfast1Thursday: Banana, pear, plum, blueberry, seed & nut bowl with a drizzle of honey.


Friday: Banana, nectarine, strawberry, blueberry, seed & nut bowl.

breakfast22Saturday: Pear, blueberry and lemon balm smoothie.


Sunday: Eggs scrambled with spinach and dukkah. Strawberries.


Monday: Peach, strawberry and mint smoothie.


Tuesday: The orangiest-orange.

breakfast33Wednesday: Pear, orange and plum fruit salad.

Well, there you go! I’ll be back later in the week to share the recipes for the pear blueberry and lemon balm smoothie, and the peach, strawberry and mint smoothie – both delicious!

I hope you’re having a great week so far – I’ve been sick yesterday and today, which has meant lots of movie-watching and rest. Hopefully I’ll feel better soon!