Great and easy recipe for kids this half term

Serves 6 LUNCH/SIDE DISH (add a salad for LUNCH)

Ok, this is just a fun dish to make, and of course eat. It’s a great way to eat fiber-full and antioxidant-rich beans! A favourite for kids and adults!

A fresh salad would make a nice accompaniment to this dish.


1 pound sweet potatoes or yams cut into small cubes (you’ll steam these)
1 medium sized onion
2 celery stalks, chopped
2-3 cloves garlic, minced
1-2 tablespoons water
1lb cooked beans (I recommend kidney for this, but any bean would be fine)
1/2 cup fresh lime juice
1 sprig fresh rosemary, minced or 12 fresh basil leaves, chopped
1 teaspoon ground cumin
1/2 cayenne powder or 1 teaspoon chilli powder
salt to taste
8 slices rye bread


  1. Steam the sweet potatoes/yams for about 17 minutes, or until tender. Place in refrigerator in a small bowl and refrigerate until the remainder of the dish is ready.
  2. In a medium saucepan, sauté onions, celery, and garlic in the water until onions are translucent.
  3. In a food processor, combine the sautéed veggies, sweet potatoes, and everything else except the bread. Process together until smooth. (If you don’t have a food processor, a blender will work fine-you might have to add a bit of water though to get it all to blend. Or if no blender, just mash it all together with your favorite mashing device. The smoother the better, but a few larger pieces are OK.Total time: 30 mins, preparation time: 15 mins


Asparagus is in season right now so it’s the best time to take advantage of this super vegetable.

In Merseyside we’re very fortunate that asparagus is famously locally grown and many local organic farms specialise in this super green stalks. Lyncroft Farm are very good and I highly recommend them and their produce (call them on 07970750145).

Benefits of Asparagus

  • Full of vitamins A, B and C
  • Full of fibre and folic acid
  • Great for the heart and boosts your immune system
  • Great for skin, hair and nails

Asparagus Recipe

This is one of my favourite recipes that incorporates asparagus

Scrambled egg , smoked salmon, asparagus and spinach quick breakfast



2 eggs(per person)
Slice of buttered rye toast( could replace with quinoa if on the B-Fit B-Fabulous 21 Day Weight Loss Plan)
Asparagus spears- as many as you fancy!!
Smoked salmon – cut into pieces (1 portion is the size of the palm of your hand)
Coconut or avocado oil
Raw spinach – as much as you fancy!
Hemp oil( to drizzle over the top when cooked)
Black pepper


1) Remove the woody/ bottom part of asparagus stems and steam the asparagus for a few minutes until cooked but still firm – NOT SOGGY/ DON’T OVERCOOK.

2) Heat the avocado/coconut oil in a frying pan and scramble the eggs

3) Once cooked, remove from hob and mix in salmon and asparagus

4) Add to toast and bed of raw spinach , drizzle with hemp oil and season with pepper

Why does asparagus make your wee smell?

I couldn’t write an asparagus blog without addressing this little mystery. You eat asparagus, go to the toilet and wonder what the heck that smell is! Don’t worry, it is completely normal. And don’t worry if you can’t smell it – that’s normal too! About half of the population experience this funny smell when urinating after consuming asparagus.  Funny smelling wee after eating asparagus is due to a sulphur containing amino acid in asparagus that breaks down during digestion.


Basil Avocado Salad Recipe

Ingredients – Serves 2

1 large fennel bulb, slice stalks and bulbs into 1/2 inch pieces

2 cups fresh baby arugula

1 ripe avocado, peeled, pitted and sliced

1 large carrot, finely chopped

Juice from 1 organic lemon

2 Tbsp extra virgin olive oil or hemp oil

1/4 tsp lemon zest

4 fresh basil leaves, finely chopped

1/4 tsp sea salt

1/4 tsp freshly ground black pepper

2 Tbsp chia seeds

1/4 cup cashews


FILL a large bowl with ice water.

BRING a large pot of salted water to a boil. Add fennel and cook for 3 minutes. Drain fennel and immediately submerge into ice bath. Set aside for 3 minutes. Drain.

TRANSFER fennel to a large serving bowl; pat dry. Add avocado and carrot.

DRIZZLE salad with lemon juice, lemon zest, oil, basil, sea salt and pepper. Gently toss to coat.

DIVIDE salad between 2 serving dishes. Top with ground chia seeds and cashews. Serve at room temperature.


Eat Your Greens Detox Soup



This soup is great if you want to start to cleanse and detoxify your body, especially before or after an indulgent holiday. It’s packed with immunity-boosting ingredients like broccoli, ginger, mushrooms, kale, nori, and garlic, and will get your healthy eating right back on track. gluten-free, nut-free, soy-free, sugar-free, grain-free

PREP TIME: 25 minutes

COOK TIME: 20 minutes




1½ tsp (7 mL) coconut oil or olive oil
1 sweet onion, diced 3 cloves garlic, minced
3 cup (750 mL) sliced cremini or white button mushrooms (about 8 oz)
1 cup (250 mL) chopped carrots
2 cup (500 mL) chopped broccoli florets
pink Himalayan salt and freshly ground black pepper, to taste
1½ to 3 tsp (7 to 15 mL) grated peeled fresh ginger
½ tsp (2 mL) ground turmeric
2 tsp (10 mL) ground cumin
⅛ tsp (0.5 mL) ground cinnamon
5 cup (1.25 L) organic vegetable stock
2 lg nori seaweed sheets, cut into 1-inch (2.5-cm) strips (optional)
2 cup (500 mL) torn kale leaves Fresh lemon juice, for serving (optional)



1. HEAT oil over medium heat in a large saucepan. Add the onion and garlic and sauté for about 5 minutes, until the onion is soft and translucent.

2. ADD mushrooms, carrots, and broccoli, and stir to combine. Season generously with salt and pepper and sauté for 5 minutes more.

3. STIR in ginger, turmeric, cumin, and cinnamon, and sauté for 1 to 2 minutes, until fragrant.

4. ADD broth and stir to combine. Bring mixture to a boil, and then reduce heat to medium-low and simmer until vegetables are tender, 10 to 20 minutes.

5. STIR in nori (if using) and kale just before serving, and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired.


Cleaning fresh fruit to remove chemical and bacterial build up

If you’ve read my previous post about pesticides and the dangers they pose, you’ll know the ‘dirty dozen’ list of twelve key favourite fruits and vegetables that contain the highest concentration of pesticides.

Whilst we can’t eliminate chemicals, bacteria and pesticides entirely, it is vitally important to wash and prepare all fruit and vegetables before consumption or cooking to get rid of as many toxins as possible.

How do you remove pesticides from food?


Yes, that’s right. Good old vinegar is your firm friend in this case and will help eliminate waxy residue and toxins from fruit and vegetables.

How to wash fruit and vegetables with vinegar


According to research, you should use 1 part vinegar to 4 parts water for the most effective cleaning solution for fresh fruit and vegetables so you will need to stock up on vinegar!

Fill a clean bowl with water and add appropriate vinegar (in ratio of 1 part vinegar to 4 parts water).

Ensure fruit and veg is covered completely and leave to soak for 10 minutes.

Drain water away, rinse with more clean water and produce is ready to consume or pat dry and store.

Is it safe to use vinegar to clean fruit and veg?

Vinegar is perfectly safe to use as a home remedy to clean, sanitise, or surface sterilise a variety of fresh fruits and fresh vegetables. Both fungi, bacteria and certain pesticides and chemical residues can be effectively removed from these fresh products by using vinegar, but the effectiveness of the vinegar depends on which bacterium and/or fungus is on (or suspected to be on) the fruit or vegetable, the concentration of the vinegar, the temperature of the water, and the amount of time the produce is exposed to the vinegar. 


Which non-organic foods contain the most pesticides?

The next time someone questions how much you spend on organic food and tries to tell you that it’s not worth it, tell them this…

A recent government residue check in the US found that a single grape tested positive for 15 different pesticides!

Environmental Working Group has completed a series of tests and revealed the ‘dirty dozen’ foods that have the highest concentration of pesticides.

Now, it is important to stress that whilst this list is shocking, it shouldn’t stop you from eating fresh produce and turning to processed foods. There are ways to reduce pesticide build up on fruits and vegetables (click here for more info) BUT the best way to avoid these nasties in your produce is to BUY ORGANIC.

Over 32,000 pieces of produce were tested by the US Department of Agriculture (USDA) and the Food and Drug Administration (FDA).

So, which non-organic foods are on the dirty dozen list?

1. Apples – for the 4th year in a row
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet Bell Peppers
8. Nectarines (Imported)
9. Cucumbers
10. Cherry Tomatoes
11. Snap Peas (Imported)
12. Potatoes
+ Hot Peppers
+ Kale/Collard Greens

If you regularly eat any of the produce above, swapping to an organic alternative will mean that harmful toxins from pesticides remain out of your body. There have been significant links between pesticides and cancer – particularly in children so really think before you buy non organic produce. There are also links between pesticides and food allergies, infertility and diabetes.

Watch this clip from the highly acclaimed ‘Food Matters’ film.

The Clean 15

So, a little bit of good news amongst all this doom and gloom…

The following ‘clean fifteen’ foods contained the least amount of pesticides when tested;

1. Avocados
2. Sweet Corn
3. Pineapples
4. Cabbage
5. Sweet Peas (Frozen)
6. Onions
7. Asparagus
8. Mangoes
9. Papayas
10. Kiwi
11. Eggplant
12. Grapefruit
13. Cantaloupe
14. Cauliflower
15. Sweet Potatoes

bfitbfab book cover copy 2Do you want to remove unwanted fat?

Then you have to remove toxins!

In my B-Fit B-Fabulous 21 Day Weight Loss Plan you also get the added benefit of webinar coaching sessions on nutrition and how to eat the right foods for life and optimum health.

As part of this highly effective and successful plan, we touch on the effects of toxins and pesticides in the body. The research will shock you! It’s making our population fat! Toxins in the body are stored in fat cells and we get toxins from so many different sources. Eliminate the toxins and you reduce the fat, thus losing weight.

In addition to the information that’s been packed into the plan, there’s also fat burning workout videos, recipes, meal plans and  the Nature’s Sunshine Healthy Starter pack to really ensure you remove as much fat as possible in the 21 days. The B-Fit B-Fabulous 21 Day Plan comes with a MONEY back guarantee and you are guaranteed to lose a dress size or 8-14lb in the 21 days (Ts and Cs apply).

For a free confidential chat and to talk through my B-Fit B-Fabulous 21 Day Weight Loss Plan, click here. Call me on 07748 298728 or email


Kale chips are an absolute delight! I do buy them from health food shops but they can work out quite expensive. It’s much better to make your own. PLUS you can experiment with different flavours, for example cooking with coconut oil makes them sweet whilst adding himalayan sea salt, chilli and black pepper gives them a savoury kick.

Basic Kale Chips Recipe



1 bunch kale
1 teaspoon avocado oil (if cooking savoury chips)
1 teaspoon coconut oil (if cooking sweet chips)
1 teaspoon himalayan pink salt


1) Take a baking tray and line with grease proof paper. Preheat oven to 175 degrees.

2) Wash the kale thoroughly and dry with paper towels or a salad spinner

3) Remove touch stalk from the kale and chop leaves into bite size ‘crisp’ pieces.

4) Place kale pieces on a baking tray and sprinkle oil and salt over the kale.

5) Place in the oven for 15 minutes until the edges of the kale chips are brown but not burnt.



That green tough looking stuff? Gaynor are you SURE?

Indeed I am sure! Kale is a true superfood and it’s one you should be aiming to eat each week for so many additional health and nutritious benefits.

So, what makes kale so awesome I hear you ask? Read on…

  • Antioxidant Benefits: Kale is one of the most antioxidant rich foods known to man. Kale contains huge amounts of vitamins A, C and K alongside sulphur-rich phytonutrients.
  • Anti-ageing Benefits: Kale has been proven to fight oxidative stress – that’s ageing to you and I. If we don’t get enough antioxidants, the process of oxidative stress speeds up meaning that not only do we age, but as our cells break down and die we are also susceptible to degenerative diseases and chronic illnesses.  So if you want to feel good, look good and be nourished inside and out – kale is going to be your new best friend!
  • Anti-Inflammatory Benefits: Did you know that kale is a natural anti-inflammatory? Thanks to the huge vitamin K and omega 3 content, kale is super anti inflammatory.
  • Anti-Cancer Benefits: kale has been proven in numerous studies to help protect against at least five cancers (bladder, breast, colon, ovarian and prostate).Kale’s high content and combination of particular antioxidants in the carotenoid and flavonoid family (particularly lutein and beta-carotine) are all cancer fighting.
  • Cardiovascular Support: Kale can help lower cholesterol. Research has proven that when eating kale, it’s fibre-related nutrients bind with bile acids and are passed out of the body. When this happens, the liver replaces the bile acids by drawing on existing cholesterol supplies, in turn lowering cholesterol. 
  • Eye Health: Kale is rich in lutein and zeaxanthin compounds – beneficial for eye health as they help prevent macular degeneration
  • High in Fibre: Kale contains 7 grams of fibre per 100 calories. Beneficial for the digestive system and also protects our stomach lining from bacterial overgrowth. 
  • High in Chlorophyll: kale is dark green in colour and being a being a super-leafy plant, levels of chlorophyll are especially high.
  • Detoxification:  Chlorophyll helps to detoxify the body by collecting toxins such as heavy metals, pesticides, herbicides and other toxins…and then taking them straight out of the body!


sams after  photo 2 red dress april 14This is lovely Sam, one B-Fit client who has proven that even with a busy lifestyle as a hard working Mum, you CAN fit the B-Fit plan in and see dramatic results!

Going from a size 14 to an 8 in 10 months, losing 2.5 stone and feeling better, Sam proves that when you put your mind to something, it can really help you achieve your goals and dreams.

Sam says;

Although I was anxious about using a personal trainer, I knew I needed some extra motivation if I was going to get my shape back. Sam before and afterGaynor at B-fit was a revelation, tailoring a nutrition and exercise program specifically for me.Although it was hard going at first I quickly found myself feeling stronger and looking better. My weight gradually decreased, my body toned up and completely changed shape, my skin improved but the biggest shock of all was how much extra energy I had. In 10 months I have lost over 2.5 stone, completely changed how I eat and reduced my dress size from a size 14 to a size 8. I can’t recommend the B-Fit program highly enough, if it worked for me it will work for anyone. Thanks Gaynor.”“I had always weighed around 9 stone but after the birth of my first child, my weight ballooned. Even when Ava turned one I was still wearing my maternity clothes. I found the weight so hard to lose that after my second pregnancy I vowed it wouldn’t happen again.

PhotoGrid_1389826609151If you want results just like Sam, get in touch. Email me, text or call me on 07748 298 728 and chat through your current situation and the goals you have in mind. I help so many women of varying ages, shapes and abilities all achieve their true potential, you deserve to achieve your potential too.