Hi everyone, Happy New Year to you all! I am hoping you have all had a wonderful start to 2026. It has been very busy on my end with lots of wonderful new clients I have been helping fix their health problems and feel great again. When I am busy I find meal prepping to be the one thing that allows me to continue to eat healthy balanced meals and provide myself and my family with the nourishment we need. This is a simple recipe that I return to time and time again because it is nourishing, blood sugar balancing, light and energising. You can prep it ahead of time and store it in a jar ready to have on hand for quick breakfasts or even an afternoon snack. It will keep your blood sugar balanced, which is especially important for us women and our hormones, but also for the kids who need stable energy to be able to use their brains all day at school! Each ingredient has it's own individual benefits that I will note below for you if you are interested to learn more. Ingredients: 3 cups gluten free rolled oats 1 cup desiccated coconut or coconut chips 1/2 cup chia seeds 1/2 cup pumpkin seeds 1/2 cup chopped or flaked almonds 1/2 cup cacao nibs 1/4 cup white sesame seeds 2 tsp ceylon cinnamon Optional: 1/2 cup dried dates chopped Method: Mix all the ingredients in a large bowl and then transfer to a large glass jar with a lid. Keep it on your kitchen counter, not only to look nice but to have it on hand ready to go! Single serve options: The night before add 1/3 cup of muesli to a bowl and top with 1/2 cup of almond or coconut milk, mix well and leave overnight. This makes it thick, creamy and even more delicious the next morning! Think overnight oats but overnight muesli instead. Top with your choice of toppings, I personally love fresh or frozen berries and coconut yoghurt for extra probiotics! My kids love berries, apple or banana and a drizzle of raw honey for extra sweetness. If you don't remember to soak the night before that's perfectly fine! Simply top 1/3 cup of muesli with your choice of milk in the morning and leave for 10 minutes whilst you make your lemon water or coffee or do lunchboxes for your kids like I do in the mornings! Give it a good stir and add more milk as needed and top with your favourite toppings! Tips: To get more protein into this breakfast add 1 scoop of collagen powder or protein powder of choice when adding to a bowl and pouring over the milk. Another great protein option is to top with greek yoghurt. The combination of oats, nuts and seeds do provide a decent amount of protein but sometimes we do require more, i.e. like in the luteal phase of our cycles ladies - blog post coming on this soon! When choosing plant-based milks as your options try to opt for clean choices as unfortunately plant-based milks are often filled with a lot of rubbish that is not good for our health! In particular barista options have a lot of added sugar and oat milk should be avoided completely for a number of reasons - if your interested in knowing more about oat milk I can also do a blog post on this. Ingredient benefits: Gluten free oats: act as a prebiotic which feeds the good bacteria in your gut. They are full of fibre which can help to keep you regular, and great for blood sugar control as they slow sugar absorption preventing spikes and dips. Rich in nutrients and also support heart health. Coconut: a healthy fat that provides energy and can aid fat burning. Also high in fibre, nutrient rich and has anti-microbial properties which help to keep bad bacteria away. Fun fact parasites hate coconut! Chia seeds: an omega 3 fatty acid that helps to reduce inflammation and a rich source of antioxidants that protect the body from free radical damage. High in protein and fibre and help to stabilise blood sugar levels. Also a good source of calcium for bone health and have been found to increase fullness for improved weight management. Pumpkin seeds: high in zinc, magnesium and omega-3s they promote heart health, boost immunity and improve sleep. High in protein and fibre which help manage blood sugar levels and reduce cravings. Also contain a compound cucurbitacin that helps to kill off parasites. Almonds: packed full of healthy fats, fibre, protein, vitamin E and minerals . They help to control blood sugar, improve brain function, support gut health and glowing skin! Cacao nibs: contain compounds that boost serotonin and dopamine levels which improve mood. They are a mineral powerhouse, are one of the highest sources of antioxidants reducing oxidative stress and chronic disease risk. They also improve cognitive function, memory, and age related mental decline. Sesame seeds: help to reduce blood pressure and reduce the risk of heart disease. Excellent source of calcoum, magnesium and phosphorus for bone health. Rich in antioxidants that help protect cells from oxidative stress, and also high in vitamin E which is good for skin and hair health. Cinnamon: acts as a natural blood sugar regulator, helps to reduce inflammation and improve heart health. Also has natural antimicrobial and antifungal properties that help combat bacterial growth. I hope you enjoyed this post and that you found it helpful. If you want more blog posts on specific topics let me know and I will start to compile a list. Enjoy! Love & light, Jasmine.

The winter months are creeping upon us and it is important to keep our bodies warm from the inside out. It is normal to gain weight at this time of year as we naturally want to eat more as the weather gets colder. I am always searching for new ways to nourish myself at this time of year and I have found warm drinks to be one of the best ways to keep warm and to avoid constant snacking. It is also common to catch a cold as the seasons change as our immune system can be weaker, however we are able to support ourselves through nutrition and immune boosting elixirs to feel strong again! I have really been enjoying one of these warm elixirs daily, between meals as a snack or before bed to calm the mind and decrease inflammation so you can sleep better. The healthy fats from plant-based milks and the herbs and spices added each have different immune and health boosting properties. Try some of the recipes below and let me know what you think and how you feel after drinking one. IMMUNE BOOSTING TURMERIC LATTE 1 cup plant-based milk of choice, I like to use almond and the kids like coconut. ¼ tsp turmeric powder 2 fresh ginger slices 2 cardamom pods 2 small cinnamon sticks A few dried rose petals (optional) Sweeten as needed with raw honey or coconut sugar Add all ingredients to a small pan, bring to the boil and then lower to a simmer for 10-15mins. Strain, add your sweetener of choice, and enjoy! Tip: try adding 1 tsp of maca powder for some added hormonal balancing benefits. All herbs can be found at your local health food store. Benefits of Turmeric: 1. Strong anti-inflammatory compounds known as curcuminoids 2. Supports the upper respiratory tract 3. Eases joint and muscular pain 4. Boosts skin health 5. Eases digestive distress and helps with other digestive disorders 6. Has a positive effect on various diseases: Type 2 diabetes, obesity, inflammatory bowel disease and cancer 7. Helps with arthritis and may even outperform common arthritis drugs! 8. Works as a natural pain reliever 9. Acts as a natural antidepressant SLEEPY LAVENDER BEDTIME ELIXIR 1 cup of plant-based milk of choice or organic whole cows milk 2 small cinnamon sticks ½ tsp dried lavender 1/5 tsp ground ginger powder 1 tsp of raw honey or coconut sugar to sweeten Add all ingredients to a small pan and simmer for 10-15mins. Strain and enjoy! Benefits of Lavender: 1. Calms the nervous system 2. Relaxes the body 3. Promotes healthy digestion 4. Balances your mood 5. Decreases inflammation in the body 6. Is naturally antibacterial and antifungal 7. Relieves anxiety 8. Has antidepressant properties SPICY GINGER COLD FIGHTING ELIXIR 1 cup hot water 1-inch grated ginger ½ lemon squeezed ¼ tsp turmeric 1 tsp raw apple cider vinegar (ACV) 1 tsp raw honey Add hot water to a small pan with the grated ginger. Bring to the boil and then add the turmeric. Strain and add the lemon, acv and honey. We leave the lemon, acv and honey until after straining the mixture because boiling these ingredients can cause them to lose their health properties. For example, the dose of vitamin c in a lemon can decrease and the acv can lose some of its probiotic benefits. Benefits of Ginger: 1. Contains many bioactive components that help fight disease 2. Helps fight cold and flu symptoms 3. Eases nausea 4. Helps with headaches and migraines 5. Decreases hypertension 6. Eases digestive distress including acid reflux and can help to digest foods 7. High in antioxidants 8. Has cancer fighting compounds I look forward to you trying each of these recipes and reaping all the health benefits! You can also mix and match the recipes to your liking. Remember to tag me in your posts @jkyriakounutrition. Wishing you all a beautiful day. Love & light, Jasmine