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Alkalizing Summer Bread Recipe with Psyllium Husks, Chia Seeds and Apple Cider Vinegar

Alkalizing Summer Bread Recipe with Psyllium Husks, Chia Seeds and Apple Cider Vinegar

Summer is a time to say goodbye to those winter comfort food recipes and start trying ones that are naturally alkalizing.

Bread is one of the biggest comfort foods for many people.

While most bread recipes are full of enriched flour and gluten, they aren’t exactly the light summer meal most people are looking for.

Alkaline foods are important because they naturally flush toxins from the body, thus creating a pH balanced environment where disease is unlikely to develop. Eating alkaline doesn’t mean you have to give up your favorite foods. It just means they need a healthy makeover!

Qualities of Naturally Detoxing Foods

All naturally detoxing foods should meet the following criteria:

  1. High in Fibre

Fibre helps clear toxins out of the body by moving them through the digestive system. Without a proper functioning digestive system, bulk matter may accumulate in the GI tract and become infected.

One of the most important functions of fiber in the gut is to ferment in the colon and make healthy changes in the gut microflora. Higher intakes of fiber are also associated with lower overall body weight.

Dietary fiber doesn’t just keep your digestive system healthy. A 2013 study published in the European Journal of Epidemiology stated that dietary fiber may improve key risks associated with cardiovascular disease in UK women. Soluble fiber has been linked to healthy cholesterol levels.

  1. High in Antioxidants

Naturally detoxing foods should be high in antioxidants, which help neutralize free radical toxins and move them out of the body before they have a chance to accumulate in tissues.

Antioxidants are what protect us from disease, which is often caused by radical induced tissue damage, or the buildup of toxins (like the ones often found in comfort foods!)

  1. High in Vitamins and Minerals
Lastly, foods that are naturally detoxing should be high in vitamins and minerals, which are needed for proper development and basic metabolic processes. Major minerals are especially important in chemical reactions, such as neutralizing free radicals that prevent toxin build up. Vitamins are needed to assist with energy breakdown that is needed to fuel these chemical reactions.
  1. Unprocessed or Raw

Processed foods are foods that have been heated to high temperatures. In the process, they lose many of their valuable vitamins, minerals, and antioxidants. An easy way to spot a processed food is by packaging. Fruits and vegetables are unprocessed and come without packaging, while processed foods like cakes and cookies come prepackaged.

Examples Of Naturally Detoxing Foods

Fruits and vegetables are some of the best known naturally detoxing foods, but your diet shouldn’t be limited to just produce. Here are a few examples of naturally detoxing foods you may not have thought of:

  1. Psyllium Husks

Psyllium husks come from a shrub-like herb called Plantago ovata that is primarily grown in India but is available all over the world. It is full of soluble fiber that is primarily used for its laxative effects, which is outstanding for clearing out toxins from the digestive system.

It interestingly can also be used if you are experiencing loose bowels, as it can also help provide bulk to your stools and slow transit time. Psyllium husks may defend against:

  • Colon Cancer
  • Diabetes
  • Constipation
  • Heart Disease
  • High Blood Pressure
  • High Cholesterol
  • Obesity
  1. Chia seeds
Chia seeds are an excellent source of omega 3 fatty acids, which have been shown to reduce inflammation. A prolonged buildup of toxins may cause inflammation but chia seeds have hypolipemic, anti-inflammatory and anti-arrhythmic properties that protect against disease.
  1. Apple Cider Vinegar

Apple cider vinegar has antifungal properties that help protect against Candida, a form of yeast that lives in the gut. Candida feeds off dietary sugar present in the diet. An overgrowth can cause infection. Apple cider vinegar works by preventing the yeast from spreading or causing infections.

Alkalizing Gluten Free Bread made with Psyllium Husks, Chia Seeds and Apple Cider Vinegar Recipe

This recipe is the perfect compromise between getting alkalizing foods in your diet without giving up some of your favorite comfort foods. The next time you’re in the mood for a sandwich but don’t want to suffer from a glutinous brain fog and stomach cramping, try this alkalizing gluten free bread recipe made with psyllium husks, chia seeds and apple cider vinegar. Ingredients:

  • 6 tablespoons Uberti Organic Psyllium Husks
  • 1/2 cup warm water
  • ¼ cup Apple Cider Vinegar
  • 1 cup (125g) coconut flour
  • 1 1/2 teaspoons baking soda
  • 3/4 teaspoon sea salt
  • 6 large eggs or 12 egg whites
  • 1/2 cup olive oil
  • 1/4 cup coconut oil, melted
  • ½ cup chia seeds
To make, preheat the oven to 350°F and line an 8X4 inch pan with parchment paper. Mix the psyllium husks and water in a small bowl and set aside to allow for a gel to form. Pulse the remaining ingredients in a food processor until well blended. Add the psyllium husk mixture and pulse again. Spread the batter into the pain, smooth the top and bake at 45-55 minutes. Be sure to let the bread cool for 15 minutes before removing from pan.
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Apple Cider & The Mother: Benefits & Creative Ways To Use It To Boost Health

Apple Cider & The Mother: Benefits & Creative Ways To Use It To Boost Health

Apple cider vinegar has long been known for its incredible health benefits that include weight loss, prevention and treatment of diabetes, and improved blood sugar levels. It has also been used in many home remedies for skin and hair care.

Not all apple cider vinegar will get you these amazing health benefits. If you want the best product with the most nutrition, upgrade your current apple cider vinegar to include the mother.

Amazing Ways To Use Apple Cider Vinegar

Apple cider vinegar is formed when the sugar in apples are allowed to naturally ferment into alcohol. Longer fermentation processes allow for a combination of yeast and bacteria to accumulate, which is known as the mother. The mother contains a unique strand of proteins, healthy bacteria and enzymes that many people believe are responsible for enhancing the benefits of apple cider vinegar.

  1. Antimicrobial and Wound Healing
Apple cider vinegar contains antimicrobial properties that may also be able to kill some types of bacteria. In the context of food preparation, apple cider vinegar is an excellent way to wash and preserve foods. It can also be used to treat wounds.
  1. Lowers Cholesterol
According to a study published in Medscape General Medicine, apple cider vinegar can be used to treat high blood pressure. The study also indicated a lower risk for fatal ischemic heart disease in people who regularly consumed oil and vinegar salad dressings.
  1. Anti-tumor Properties
Apple cider vinegar is a good source of polyphenols, which are plant chemicals that in one study showed benefits as a promising cancer preventer. It is also a good source of antioxidants, which further protect cells from tumor formation.
  1. Anti-glycemic Effects

Research shows that consuming two tablespoons of apple cider vinegar and one ounce of cheese at night before going to bed improves waking blood glucose levels. The study stated that the active ingredient in vinegar, known as acetic acid, also contributes to starch digestion and delayed gastric emptying, which may help stabilize blood sugar levels.

Amazing Ways To Use Apple Cider Vinegar With The Mother

Apple cider vinegar and the mother provide a unique set of health benefits that should not be confined to the kitchen. Here are some creative ways to use this amazing product.

  1. Acne
Because of its antimicrobial properties, apple cider vinegar is a popular ingredient in many homemade acne remedies. It can also be used to reduce dark spots, restore pH balance to facial skin, promote an even tone, and fights wrinkles. To use, apply a pea sized amount to a cotton ball and rub all over your face and neck. (We suggest doing a patch test first).
  1. Food Preservative and Rinse

According to a 2002 study published in the Journal of Food Production, apple cider vinegar may be used to treat E. coli from growing in food, which makes it a great way to naturally preserve and clean your foods at home. For big batches of food, fill your sink up with water and add a few tablespoons of apple cider vinegar. Stir the mixture together and drop your vegetables in. Let the vegetables sit for a few minutes before rinsing with warm water.

You can also combine a few tablespoons of apple cider vinegar with a spray bottle full of water and spray your vegetables clean. Let the mixture sit for a few minutes before washing off.

  1. Disinfectant and Natural Cleaner

Take advantage of the mother’s bacteria-killing benefits by making your own organic homemade disinfectant. According to a 2006 study, undiluted apple cider vinegar with the mother may be effectively used for cleaning dentures. The study stated that unlike bleach, vinegar residues that were left on dentures were not associated with muscle damage.

To clean kitchen tops and other areas of your home, mix one cup of water with ½ cup of apple cider vinegar in a spray bottle. Use this mixture to spray on windows, glass, mirrors, bathroom tiles and microwaves.

  1. Salad Dressing
Making your own apple cider vinegar salad dressing at home can help protect your risk of developing fatal ischemic heart disease1. Try the following recipe for a tasty health boost on your next salad:
  • 1 tablespoon Dijon mustard
  • 1 minced garlic clove
  • 2 tablespoons fresh lemon juice
  • ¼ cup raw apple cider vinegar
  • 1-2 tablespoons raw honey
  • 1/3 cup extra-virgin olive oil
  • Salt and pepper to taste
Combine all the ingredients in a glass jar and shake well to mix. Allow the dressing to sit for 30 minutes before use if possible. Will last for up to a week in the fridge.
  1. Dandruff Remedy

Apple cider vinegar can be used on dry hair to treat dandruff and a dry scalp. To use, combine ¼ cup raw honey with 10 tablespoons of apple cider vinegar. Apply the mixture to your hair. Leave it on for approximately 20 minutes and rinse with warm water.


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alkaline diet

Tips on How to Make the Alkaline Diet Easy to Implement with Natural Nutritionist and Yoga Teacher Hayley McAlinden

If you're going to follow a healthy lifestyle, it needs to be as easy as possible. Which is why we called upon natural nutritionist and yoga teacher Hayley McAlinden, to get her to share her expert tips on how to make living in accordance with the alkaline lifestyle easy where possible, as well as hearing her personal benefits to health since she decided to follow the alkaline diet.

Water for Health: How much time do you spend on balancing your pH through eating an alkaline diet?

Hayley McAlinden: I don't stress about it, I just eat like it most days, obviously summer is a better time to eat alkaline, in winter the body wants more acidic dense foods.

WfH: That brings me to the main point of this Q&A session. Our regular blog readers really want to learn how they can make eating the alkaline diet second nature for them. Through eating this way for a number of years, what tips or short cut ‘cheats’ have you picked up that help make it easier for you to implement on a daily basis?

HM: Always have your green smoothie! Add a good greens blend to boost the alkaline mineral balance. If you start your day with a green smoothie, you will be inclined to eat healthy the rest of the day!

WfH: What are the biggest improvements to your health you have seen through eating an alkaline diet on a daily basis? And do any of these improvements help keep you motivated to keep eating in this healthy way long-term?

HM: The reason I discovered the importance of an alkaline diet was because I had tons of acidity related health problems ranging from chronic cystitis, thrust, acne and chronic fatigue. Needless to say, once I addressed my pH these symptoms disappeared!

WfH: What is your favourite alkalising recipe to make? And how do you make it?

HM: The green smoothie is the simplest and quickest recipe I love to make. Add 1 apple 2 dried figs (soaked) or 1 fresh/or handful berries ½ avocado, handful of spinach or another green leafy veg, ¼ cucumber, 1tsp coconut oil, 1 tsp ground flax, 1 scoop of a good quality green food supplement, dash of stevia.

WfH: Earlier, you touched on winter time being when the body needs more acidic dense foods say compared to summer. As winter is almost upon us, what types of foods would you say these are? And why does the body need different foods in winter to summer?

HM: In the summer it's fine to live off fresh salads and raw food. Whereas in winter your body wants more warming foods. Stews and crock-pot meals is a good way to get these in, in a convenient way. Including more fats and protein in winter is something you might also find beneficial, but just listen to your body. Just make sure to add some extra vegetables. I always have steamed veg with every meal, season with coconut oil, nutritional yeast and coconut aminos and you’ll want to eat a whole plateful!

WfH: Some people are skeptical about the alkalising diet, but given the fact it is helping a person eat more vegetables and wholefoods, and avoid refined sugars and trans fats, would you agree that actually this type of diet isn’t something to be feared? Do you also have any advice for people curious about starting out on the alkaline diet?

HM: Yes, my advice would be limit wheat, sugar and trans fats and up your intake of fresh steamed vegetables, salads, green smoothies, juices (If you are into juicing, go easy on the root veg such as carrot, beetroot and use just one apple to sweeten) and stay hydrated with filtered water and herbal teas. Limit meat to a few times a week and limit dairy unless it's raw. Simple tweaks can become part of your everyday life that will sway your body into the favourable alkaline pH without having to get obsessed.

Hayley McAlinden is a holistic lifestyle consultant, natural nutritionist and yoga teacher. Hayley works with clients one-to-one mostly via easy-to-attend Skype consultations, offering tailored programmes for every health concern. If you would like to get in touch with Hayley and have her address your health concerns in a naturopathic way, or sign up to one of her yoga classes in Bristol, then visit the contact page on her website Empowered Living.

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How To Use Soups and Smoothies to Combat Nutritional Deficiencies

While many of us think of soups and smoothies as either appetizers or snacks, they can also be meals in their own right. Even better, unlike so many of the non-nutritional 21st century meals with their thousands of calories of nutrition-free processed foods, soups and smoothies can be densely packed with nutrients and can thereby combat some common nutritional deficiencies.

Nutritional Deficiencies

Some of the most common nutritional deficiencies in the UK are of calcium, magnesium, vitamin D, omega-3 fatty acids, medium-chain fatty acids, and iron. In fact, most modern diets fall short of some trace minerals that have been drained from our soil and that are, accordingly, no longer found in our fruit, vegetables, pulses, and grains. Worse still, a lot of the foods we buy in supermarkets have been processed to enhance their texture or shelf life, and such processing often involves the removal of the most nutritious parts of plants. Consequently, our meals contain more calories but fewer nutrients than ever before.

Vegetable Broth Recipe

While it is easier to buy the packets or cubes with which to make soup, the nutritionally superior option is to make your own soup broth and freeze it for future use. In fact, you can also add this home-made broth to other food as sources. Try the following:

  • 15 cups filtered alkaline water
  • 5 carrots
  • 6 medium-size kale leaves
  • 2 leeks
  • 1 parsnip
  • 2 cups broccoli
  • 2 cups celery
  • 2 fresh tomatoes
  • 1 yellow onion
  • 2 garlic cloves
  • A few parsley sprigs
  • Your choice of red pepper, black pepper, coriander, and or Himalayan Pink Salt

  1. You can either cut the vegetables and simmer them in the water for two hours, or you can put them in a food processor, mash them and then simmer them in the water. If you opt for this latter option, you may want to add a sweet potato or butternut squash, half a cup of nutritional yeast or arrowroot, and 1/4 cup of millet flour to thicken it and to help it hold together.
  2. After simmering it for two hours, you can either filter it through a strainer and discard the cooked vegetables, or you can manually fish out the larger pieces and let the smaller ones remain for some extra fibre.
  3. The filtered alkaline water ensures that the soup is alkaline, that it contains calcium, magnesium, and potassium, and that it is free of unnecessary chemicals like fluoride and chlorine.
  4. Through its reliance on root vegetables and green vegetables, it contains most of the vitamins and minerals that your diet may lack, especially if you make it with organic vegetables. To add some of the trace minerals that it might still exclude, add eight drops of the supplement Fulvic Restore to each plate of soup just before your meal. Fulvic Restore contains more than 70 trace minerals together with the fulvic acid that helps your body absorb them.

Coconut Curry Soup Recipe

The tastes of coconut and curry blend perfectly, so why not make a healthy, alkaline soup that contains some medium-chain fatty acids, another nutrient lacking in many diets?

  • 2 carrots
  • 1 cup broccoli
  • 1 cup spinach
  • Half an onion
  • 2 red bell peppers
  • 3 garlic cloves
  • 2 tablespoons fresh ginger
  • 2 tablespoons curry powder
  • 2 teaspoons tamari
  • 1 cup gluten-free whole grain gluten free pasta
  • 1-1/2 cups canned coconut milk
  • 3 teaspoons organic virgin coconut oil
  • 4 cups of your home-made vegetable broth
  • 2 tablespoons lime juice

Boil the pasta halfway beforehand. Then simmer all the ingredients over medium heat until the pasta and veggies are soft.

Hi-Protein Soup

If you enjoy your bean or lentil soup, you are lucky as they are especially high in healthy, plant-based proteins. To ensure that it also contains vitamins and minerals, cook it in the home-made vegetable broth described above for a balanced meal of vitamins, minerals, carbohydrates, fibre, and protein. The one vitamin that you cannot obtain in sufficient amounts from your food is vitamin D, which your body normally synthesises from direct sunlight on your skin.


Most people like fruit smoothies more than vegetable smoothies. They are so sweet, refreshing, and they lack the bitterness of vegetable smoothies. While fruits contain vitamins, minerals, carbohydrates, and fibre, their protein content is low and the high amount of fructose may make an acidic smoothie if it is not balanced properly.

For a good, alkaline, balanced smoothie, keep the following in mind.

1. Make your smoothie with an alkaline base like almond milk, coconut milk, cashew milk, hemp milk, or the freshly squeezed juice of almost any fruit or vegetable. They are not only alkaline, but also nutritious, and nut milks are protein rich for a more filling smoothie. Almond milk, for example, is packed with protein, magnesium, zinc, vitamin E, omega-6, and fibre. Coconut milk holds vitamins A, C, E, B1, B3, B5, and B6, and many of the minerals on the deficiency list, such as iron, calcium, and magnesium. Milk is not only unhealthier, but also contains substantially fewer nutrients.

2. Mix fruits and vegetables for the tastiest and most nutritional smoothies. Fruits can contribute the sweetness that pure vegetable smoothies lack. In a smoothie that contains pineapple, avocado, kale, and spinach, for example, the taste of the green vegetables blend with the those of the fruits instead of standing out as when they are mixed with other green vegetables. Moreover, green vegetables are more densely packed with nutrients than fruits are, which makes mixed fruit-vegetable smoothies the better nutritional deal.

3. To reduce the acidity of the fructose-laden fruit, to increase its fibre content, and to improve its mineral and vitamin profile, add a scoop of Green Vibrance Powder to your fruit smoothie. It contains more than 70 ingredients from green plants, including those bitter ones that all nutritionists expect us to eat in large amounts. The sweetness of the fruit will help to hide the bitterness of the green vegetables, and the powder provides something close to a complete nutritional profile to make up for the nutrients your diet lacks. There is simply no other way you can consume so many necessary nutrients for breakfast or brunch!

4. If you want a smooth smoothie without the crunchiness of nuts and seeds, but you still want a filling smoothie with enough protein, Pro Matcha should be your protein powder of choice, as it contains only plant derived sources like spirulina and peas.

5. Organic flaxseed oil is a perfect addition to fruit smoothies. It does well in cold temperatures, it adds some richness, and it contains plenty of healthy omega-3 fatty acids. Experts recommend that we consume twice as much omega-3 as omega-6 to prevent heart disease, arthritis, and a range of cancers, while most people's vegetable oil-laden diets actually include 20 times more omega-6 than omega-3. Flaxseed oil in your smoothies addresses this deficiency. But be sure to only add this last and never blend the flaxseed oil as you will damage the delicate structure and cause it to become rancid.

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boiled egg and avacado on crispbread

Eating Breakfast Helps With Weight Loss and 3 Delicious Alkalising Breakfast Recipes

While there are some recent dissenters, the vast majority of researchers have discovered that eating breakfast helps maintain healthy body weight, a higher activity level and less hunger throughout the day, less snacking, and lower scores on the main markers of metabolic disease.

The catch? It has to be a healthy breakfast, ruling out most foods that typical families consume during the rush to school and work.

Breakfast Aids Healthy Body Weight

  • In 2008, Mark Pereira at the University of Minnesota published the results of a study in which researchers followed 2,216 teenagers for five years and found that those who ate breakfast every day put on the least amount of weight. They controlled for activity level, age, socioeconomic status, race, and breakfast type to ensure that none of these factors caused the outcome. While they found breakfast type to be important for weight loss, the other factors were irrelevant. According to them, the best breakfast contains fibre.

  • A 1992 study that put 52 moderately obese women on the diet that either included or excluded breakfast also found that breakfast eaters lost more weight than breakfast skippers.

  • A 2012 literature review of 153 articles concluded that most studies backed the conclusion that breakfast eaters maintain a healthier body weight than breakfast skippers, but that this effect was small.

Breakfast Lowers Metabolic Syndrome Risks

  • In 2013, Pereira examined the records of 3,598 participants from the community-based Coronary Artery Risk Development in Young Adults. These records stretched over an 18 year period and included eating habits, lifestyle habits, and medical examinations. The researchers concluded that those who ate a daily breakfast put on 1.9 kilograms less, and that those who often skipped breakfast had higher rates of abdominal obesity, obesity, metabolic syndrome, high blood pressure, and type 2 diabetes.

  • Some Harvard researchers reached the same conclusion in 2012 in a study that examined the medical and lifestyle records of 29,206 adult men. Their review found that breakfast eaters were 20 per cent less likely to suffer from type 2 diabetes than breakfast eaters.

Breakfast Decreases Hunger and Subsequent Snacking

  • One of the reasons why breakfast eaters may manage their weight better is because they are not as hungry and prone to unhealthy snacking as breakfast skippers are. Research participants have admitted to researchers that they are much hungrier after skipping breakfast. The same participants also reported suffering from low motivation and mood some hours after a large breakfast, however, for which large snacking was the only solution. This seems to suggest that we should eat breakfast to reduce snacking, but we should ensure that the breakfast is not so large and unhealthy that it spikes our blood sugar to set us up for a later slump.

  • A 2012 study found that protein-rich breakfasts control hunger best throughout the day.

  • Other researchers found that people who ate a light breakfast were the hungriest and most prone to snacking, followed by those who ate a breakfast high in soluble fibre, followed by those who ate a breakfast rich in insoluble fibre.

Breakfast Promotes Physical Activity

Several studies have concluded that breakfast eaters are physically more active than breakfast skippers throughout the day, quite possibly because they feel more energetic. This can also have a positive effect on healthy weight maintenance.

Healthy Breakfast Recipes

The healthiest breakfast is one that contains protein, unrefined fibre rich carbohydrates, and fat; carbohydrates for the energy, protein for the muscles development, and both protein and fat to slow the digestion of the carbohydrates to give you more energy over a longer period and to reduce fat storage.

Oatmeal with Fruit and Nuts

This is one of the easiest and most nutritious breakfasts you can feed your family. One cup of oatmeal contains approximately six grams of fat, 54 grams of carbs, and 10 grams of protein. Unsweetened apple juice will add more carbs. Almond, coconut, and cashew milk will add protein. Chopped unsalted almonds, cashew nuts, and sesame seeds will add more protein and fat. Cinnamon is good for taste and stevia can add some sweetness without adding calories.

Other alkaline protein rich whole grains that make good breakfasts are millet, amaranth, and quinoa. This breakfast will gradually release glucose into the bloodstream and will digest slowly to give you energy for a few hours.

Courgette or Butternut Squash Muffins

This is nowhere near as mad as it sounds. You can either mix the batter the previous evening and leave it in the fridge for quick baking in the morning, or you can bake the muffins the previous evening for a good grab-and-run breakfast. For 12 muffins, mix:

  • 2 cups all-purpose organic gluten-free flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 cup grated organic carrots
  • 1 cup mashed organic courgette or butternut squash
  • 1 unpeeled, cored, and grated organic apple
  • 1/4 cup unsweetened organic applesauce or home-made apple juice
  • 1/2 cup organic stevia
  • 1/2 cup organic coconut oil
  • 1 tablespoon organic vanilla extract
  • 1/3 cup unsweetened coconut
  • 2 teaspoons ground organic cinnamon
  • 1/2 cup chopped organic nuts and/or seeds of your choice
  • 1/2 cup organic raisins if you need more sweetness

Bake them for around 25 minutes in an oven pre-heated to 180 degrees centigrade. The oil, nuts, and flour supply the protein and fat, while the vegetables, fruit, and flour supply the fibrous and filling carbohydrates.

Lemon Blueberry Waffles

Again, mix the batter the previous evening and refrigerate it overnight. Most waffle irons take less than five minutes to make the waffles. Try to opt for a waffle iron that is not coated with toxic non-stick teflon. For four waffles, mix:

  • 1 1/2 cups all-purpose gluten-free flour
  • 1/2 cup oats
  • 3 teaspoons baking powder
  • 1/4 cup stevia
  • 1 2 cup fresh blueberries
  • 2 cups soy, almond or hemp milk
  • 1/4 cup melted coconut or palm oil
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1 teaspoon ground cinnamon

The milk, oil, flour and oats contribute the fat and protein. The fruit, flour, and oats provide the fibrous carbohydrates. All the ingredients keep it alkaline, while the lemon juice skyrockets its alkalinity.

If you don't have the time to make these delicious recipes, try our Maximum Vibrance which is quick and easy to prepare by mixing one or two scoops into any liquid of your choice. Two scoops will give you all the nutrients you need to keep you going until dinner time.

Cautionary Note

Breakfast will keep your weight under control only if you ensure the breakfast is healthy, filling, and balanced.

If you add a good exercise program, and make sure the rest of your meals throughout the day are healthy, you will give yourself the best chance to maintain a healthy weight throughout your entire life.

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How to Make Easy Alkalising Meals

How to Make Easy Alkalising Meals

Many people believe that healthy living is too time-consuming and expensive. An alkaline diet is easy and cost-effective however, and you probably already have many appropriate ingredients already in your pantry.

The formula for any main meal is to contain a balance of slow-digesting carbs, protein, and fat. You should Boost Your Muscle Health and Energy Levels in the healthy way.

Among other functions, carbs give you energy, protein develops your muscles, and both protein and fat slow down the digestion of the carbs so that your body can burn them as energy instead of storing them around your waste.

In other words, if you omit carbs from your diet, you will be lethargic and more likely to lie around the house. If you omit fat, in addition to jeopardizing your organs that need fat to protect them, you will store carbs as fat.

That is primarily why diets that omit one of these food groups tend to fail.

Bring Out Your Creative Side When Living the Alkaline Lifestyle

Ideally, breakfast, lunch, and supper should include all three groups, with the amount of carbs being reduced relative to the other two groups as night approaches.

The healthiest meals involve alkaline ingredients in all three these food groups. Within these limits, you can be as creative as you like which is why many people find the alkaline 70/30 diet (70% of the day’s food is alkaline food and 30% is neutral or slightly acidic) so successful.

Grain Bowls

With the extremely low-carb diet falling out of fashion due to its negative effects on health, grain bowls have become popular all over again.

The basic method is to layer the bottom of a bowl with a cooked wholegrain, build the next layer from vegetables and beans, scoop over a low sugar, low sodium sauce, and top it off with garnish such as nuts and/or fresh herbs.

Whole Grains are the Most Nutritious

Choose a gluten-free whole grain for the base. You can also mix two or more whole grains into a more interesting grain layer, or opt for lentils together with one whole grain.

Steer clear of refined grains, since these have had their nutritional components removed.

Whole grains provide carbs, protein, and fat and many vitamins and minerals essential to good health.

Organic Vegetables and Protein Sources Are Kinder to Your Health

Two thirds to three quarters of the next layer should be vegetables, while only one third should be protein. This is because vegetables are more alkaline than proteins, and because the grains already contribute some acidity and a lot of protein.

The vegetable part of this layer is limited only by your imagination or the content of your pantry, if you do not feel like shopping. A combination of root and green vegetables will give the best nutritional variety.

For the protein part, use any beans, lentils, quinoa or animal protein such as carefully reared organic chicken, turkey or wild line pole caught fish.

Avoid Store Bought Sauces

If you are not careful, the sauce can convert the bowl into an acidic one, especially if you buy premade sauces. Store bought sauces can also be loaded with ridiculously high levels of refined table sugar and salt - not the best options when you are trying to stay alkaline, and if you would like to achieve excellent health.

The best approach is to therefore to make your own sauce by cooking a variety of vegetables, fruit, and herbs and chasing the cooked mix through the blender. You can control the thickness of the sauce by straining the blended mixture. Thick sauces will have more of the pulp than the liquid, while runny sauces will contain the liquid without the pulp. Make enough so that you can store some in your fridge or freezer to help you save time for future grain bowl dishes.

Increase the Yum Factor

The garnish can include coriander seed, sesame seed, pumpkin seeds, black and red peppercorns, cayenne pepper, paprika, bay leaves, chopped parsley, dill or any other green herb you like or are partial too.

Herbs also pack a powerful nutritional punch in very small amounts.


This can be even easier than a grain bowl because you don't have to pre-cook and layer the ingredients. The Italians call one version of this dish risotto, while Middle Easterners and Indians call another version of it pilaf. Whatever the exact recipe, it contains whole grains, vegetables, and meat, the latter to be replaced with beans and nuts for a less acidic protein if you wish.

How to Make an Alkalising Stew

The method is simple. Cook some long-cooking ingredients in a large pot with fresh filtered tap water. Gradually add the faster-cooking ingredients as appropriate. Serve the mix when everything is soft.

There are almost no ingredients that you cannot use in a stew, which makes it an ideal dish to empty the fridge and pantry without any special shopping. Brown rice, quinoa, millet, teff, and buckwheat are all gluten-free, alkaline, and protein-rich. Vegetables and fresh herbs are all neutral or alkaline and, thus, appropriate ingredients in any stew recipe. You can include beans or nuts inside the dish for protein also at any time and this variety of stew works well for Meat Free Mondays.

Tip: Any beans you used must always be soaked and cooked separately. If there is no time, use lentils as a protein instead. The juice of the vegetables is already inside the stew as a sauce. The taste can be greatly enhanced through the use of onion, garlic, and fresh herbs. You can also convert it into a curry, which has a neutral pH.

Cabbage Rolls

Make a grain, nut, bean, vegetable, and herb stuffing of your choice. It works best if the stuffing is not creamy or watery, so keep it out of the blender and food processor.

How to Make Alkalising Cabbage Rolls

Steam cabbage leaves for around 10 minutes until they are soft. Place them rib-side down and put on some stuffing. Start rolling them from the stem-end, tucking the sides in as you go along. Then cook them in a pot or bake them in the oven in a sauce of your choice.

Use combinations of lime juice, apple cider vinegar, herbs, and even sweeteners like maple syrup, date syrup, and unpasteurized raw honey in the sauce. You can use tofu to make the sauce creamier, or coconut milk.

Eggplant Roll Variation

For a variation, make eggplant rolls. The only difference is the longer cooking time to soften the eggplant leaves. This can even work with lettuce leaves, in which case Middle Easterners call it a ‘dolma’ or ‘dolmades’. The leaves are so tender that the rolls work best when eaten cold as a starter or a salad. Grape leaves also work, but they have to be slightly cooked before use.

How to Make an Alkalising Vegetable Bake

As simple as the name implies, arrange any vegetables in a baking dish, pour a herb sauce in and around them, top it with quinoa, millet or some other gluten-free whole grain, and bake it in the oven. Green beans and green vegetables are highly alkaline, and a green bean grain bake or a mixed green vegetable grain bake are great options.

How to Make Alkalising Squash Boats

Any sweet winter squash is the tastiest squash to stuff. In fact, if you have a sweet tooth, you can even stuff it with fruit. Halve the squash and remove the seeds. Bake the halves, cut-side down, in the oven in a bit of oil and water for about half an hour. Then you are ready to add the filling.

Consider adding whole grains, fresh herbs, sweet fruit, and the crunchiness of nuts for the stuffing.

Bake it for another half an hour, covered with foil. Then it will be soft enough to eat.

How to Make Stuffed Bell Peppers

Cut the bell peppers lengthwise in half, remove the seeds and membranes, stuff the halves with ingredients of your choice, and put them in the oven to roast. The sweetness of the peppers mixes well with a savoury stuffing. It is easier to cut and stuff them if they have been slightly cooked to soften them first.

You can use any beans, nuts, vegetables or herbs in the stuffing. Add the whole grains by sprinkling whole grain bread crumbs or quinoa on top before you roast them.

Simple, Tasty Alkaline Dishes

These are all simple dishes in which you can use a wide variety of alkaline ingredients of your choice. You do not even need to follow exact recipes. Just obtain an acid/alkaline chart and mix and match as you wish.

Don't have enough time to make all these delicious treats? Try our Green Food Supplements and Alkaline Jug Filter which are a great convenient way to increase your pH.

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Delicious Alkaline Snack - Roasted Cinnamon Chickpeas

Delicious Alkaline Snack - Roasted Cinnamon Chickpeas

Snacking gets a bad rap. Many think that they shouldn’t eat between meals. However, if done properly, snacking may help curb appetite, promote weight loss, and contribute to some much needed nutrients.

Eating smaller, healthy meals throughout the day helps maintain normal blood sugar levels. It also promotes a steady stream of energy throughout the day without experiencing a crash. Snacking may also help reduce cravings towards unhealthy foods rich in empty calories and low in health boosting nutrients.

Snacking Done Right

Spreading your calories out over the course of five to six small meals per day is preferred by many experts. It’s easier on the digestive system and may speed up metabolism. However, for many, it’s not convenient to eat six times a day. In some cases it’s not even possible. Finding the right snack is important.

The following is a breakdown of how to spread out your meals, starting with breakfast, which kick starts your metabolism and ensures you will be ready to eat every three hours.

  1. 7 AM: Breakfast
  2. 10 AM: Snack #1
  3. 1 PM: Lunch
  4. 4 PM: Snack #2
  5. 7 PM: Dinner

Alkaline Snacking

Snacks are a great way to get some alkaline foods in your diet, especially if you have been slipping with your main meals. Chickpeas (or garbanzo beans), taste great when baked in coconut oil. Cinnamon adds a hint of sweetness for a delicious tasting alkaline snack that can be taken anywhere. Find the recipe below.

Roasted Cinnamon Chickpeas Recipe

  • 1 carton of already in water organic chickpeas
  • 2 tablespoons of cinnamon powder
  • 2 table spoons of organic coconut oil


Melt the coconut oil. Add to the bowl of rinsed chickpeas. Add cinnamon and mix. Roast mixture in a baking tray prelined with parchment paper (non stick) until slightly crispy on the outside. (Approximately 30 minutes at 180 degrees centigrade.)

Why Chickpeas?

Chickpeas are considered one of the world’s healthiest foods. Predominantly found in the Mediterranean diet, chickpeas are alkaline and provide digestive support. They also help you feel full.

A recent study showed that individuals who supplement with chickpeas consume less calories overall. They also consumed fewer processed foods.

Chickpeas are legumes that contain a special kind of fiber. Insoluble fiber remains undigested all the way to the large intestine, where they metabolize bacteria in the colon and produce large amounts of short chain fatty acids. These fatty acids fuel the cells that line the intestinal wall. Because of this, chickpeas aid in the prevention of colon cancer.

Nutrients found in chickpeas include molybdenum, a trace mineral found in animal products, manganese, copper, folate, phosphorus, iron and zinc. They also have a unique supply of antioxidants, such as vitamin C, vitamin E, and beta-carotene, which bind to free radicals and reduce disease and inflammation. One cup of chickpeas contains 85 percent of the daily recommended intake of manganese, which is found inside most cells. After consuming for one month, chickpeas can help reduce cholesterol and triglyceride levels.

The fiber and protein in chickpeas are responsible for regulation of blood sugar levels. Therefore, chickpeas also stabilize the flow of nutrients in the blood. Serving sizes as small as ½ cup of chickpeas is enough to balance glucose levels in the blood and support insulin.

Sprouted Chickpeas

For an extra health boost and easier digestion, try using sprouted chickpeas in the above recipe. Sprouting is a method of growing certain types of grains and legumes so that they contain optimal nutrients. Sprouting means that the plant is still considered alive when consumed. Sprouting immensely increases vitamins A and C content.

Sprouting begins with soaking the seeds or legumes in water. Certain enzymes prevent the seed from germinating, or beginning to grow, are eliminated during the soaking process. Once the inhibiting enzymes are gone, the plant is free to consume food and grow. This process activates phytase, which releases many nutrients in the plant, such as phosphorus, calcium, and iron.

Sprouting also decreases glycemic load in food and any possible inflammation factors.

One serving of sprouted chickpeas contains 105 milligrams of calcium, 115 milligrams of magnesium, 366 milligrams of phosphorus, 875 milligrams of potassium, 557 micromilligrams of folate and 67 international units of vitamin A. It also contains trace amounts of iron, sodium, vitamin C, thiamin, niacin, vitamin B-6, and vitamin K.

When mixed with coconut oil (as in the recipe above), chickpeas are a powerhouse snack that can be used to fight disease, inflammation, and improve digestive health. Coconut oil is anti-inflammatory, antibacterial, and antimicrobial, meaning that it can fight off infections and the spread of bacteria. Cinnamon aids in blood circulation and improves sugar levels. Together, these three ingredients give you an alkalizing snack that fights disease, energizes, and can be eaten virtually anywhere. Use them in your next snack option rotation to feel energized, light and healthy.


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An Alkalising Breakfast - Raw Buckwheat Porridge Recipe

An Alkalising Breakfast - Raw Buckwheat Porridge Recipe

Skipping breakfast is linked to the development of type II diabetes in adults due to insulin resistance and glycaemia. Newer research indicates that children are at risk, too. A study conducted on 4,116 UK primary school children aged 9–10 years showed that children who ate breakfast daily, particularly a high fiber breakfast, had a more favorable type II diabetes risk profile. Furthermore, skipping breakfast is associated with smoking, alcohol use, and sedentary lifestyle in both adults and adolescents.

Health Risks Associated With Skipping Breakfast

Aside from diabetes and high BMI levels, skipping breakfast is also associated with the decline of mental health. A study conducted on 126 subjects aged between 20 and 79 year indicated that individuals who ate a high fiber breakfast daily were less likely to be depressed, less emotionally distressed, and had lower levels of stress than those who did not eat breakfast.

Start Your Day Off Alkaline

The term breakfast literally means to break the fasting period of the prior night. Starting your day off with an alkaline breakfast is associated with higher energy levels throughout the day. It also aids in digestive health and metabolism. Research indicates that imbalanced blood glucose levels are associated with chronic metabolic disorders.

This gluten free and vegan porridge is bursting with raw goodness. By soaking and activating the buckwheat and linseeds, you are breaking down certain proteins, which in turn, can then be more easily absorbed by the body. It also allows the digestive system to make the most of an abundance of good bacteria. It's pretty delicious too!


  • 170g raw buckwheat kernels
  • 40g gluten free porridge oats
  • 2 tsp golden linseeds
  • 4 dates
  • water to cover
  • 1 banana
  • 100g blueberries
  • 2tsp acai berry powder
  • 3tbsp water


In a bowl, mix together your buckwheat, gluten free oats, linseeds and dates. Cover them in water and leave to soak for at least an hour.

Once the buckwheat has softened, drain the water and transfer to a high-speed blender with the banana. Pulse until you reach a porridge like consistency adding a splash of water if you want to loosen the mixture a little.

Place the blueberries, acai berry powder and water in a pan and simmer over a gentle heat until the blueberries start to break down and you get a deliciously vibrant, thick coulis.

Transfer your raw porridge to a bowl and swirl through the blueberry coulis, adding a sprinkle of golden linseeds, chia seeds, flax seeds or bee pollen to the top before serving.

Health in a Bowl

This nutrient packed breakfast includes a variety of many powerhouse foods. Acai Berry powder is full of antioxidants. Its benefits include:

  • Heart health
  • Resistance to harmful organisms
  • Weight loss
  • Healthy skin
  • Soothes the digestive tract and respiratory distress
  • Reduces inflammation
  • Cancer fighting properties
  • Anti aging effects
  • Boosts energy
  • Improves cognitive function

Oats are an excellent source of slow digesting carbohydrates, meaning that you get all day energy. Golden linseeds, or flaxseeds, have a delicious nutty flavor and are full of fiber and omega fatty acids. Linseeds are known to reduce bloating, prevent constipation, improve cholesterol levels and heart health, reduce the symptoms of menopause, and improve insulin sensitivity and blood sugar levels.

Buckwheat, a fruit seed that is related to rhubarb, is considered one of the world’s healthiest foods. It’s a good source of manganese, copper, magnesium, fiber, flavonoids, and phosphorus. Benefits of eating buckwheat include improved blood sugar levels, a lower risk of diabetes, and gallstone and heart disease prevention. Buckwheat also has an antioxidant level equal or greater than some vegetables.

Blueberries also contain a high antioxidant level, which are beneficial in nervous system and brain health. Blueberries have also been associated with increased memory. As a low glycemic food, blueberries do not spike blood sugar levels. Blueberries contain the following phytonutrients, which help prevent disease and contain anti-inflammatory properties: anthocyanins, hydroxycinnamic acids, hydroxybenzoic acids, flavonols, and resveratrol.

Dates and bananas work well as natural sweeteners. Bananas contain tryptophan, a protein that the body converts to serotonin, which is a feel-good hormone. They also reduce swelling, protect against type II diabetes, aid in weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.

Health benefits of dates include:

  • Promotes digestive health
  • Boosts heart and brain health
  • Anti-inflammatory
  • Reduces blood pressure and risk for stroke
  • Aids in a healthy pregnancy

Together, these alkalizing foods help achieve proper blood sugar levels, give you sustainable energy through the day, and keep you slim.

Don't have time to make these delicious concoctions in the morning? Try our Maximum Vibrance. Because it is high in protein it can act as a substitute for a snack or two scoops as a whole meal! All you have to do is mix one or two scoops into a glass of water, juice or smoothie of your choice.

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protein smoothie

Start Your Day Right With Our Easy 3 Ingredient Health Boosting Alkalizing Superfood Smoothie Recipe

Chances are, if you have ever dealt with headaches, joint pain, anxiety, mood swings, insomnia, depression, fatigue, digestive issues, bad breath or acne, you may be suffering from a pH imbalance.

PH Balance and Health

In order to maintain optimal health, your blood pH level (an acronym for potential hydrogen) should be slightly alkaline, or around 7.35-7.45 on a pH scale (a numbering system used to determine pH blood levels). The above symptoms, as well as many chronic diseases including cancer, diabetes, seizures, renal failure, and kidney and liver disease, may be a direct result of an acidic blood pH level.

Causes of pH Imbalance

Along with emotional stress, diet plays a major role in blood pH levels. The over consumption of acidic foods leads to an imbalanced pH level. The body attempts to combat acidity by using alkaline minerals. However, if the supply of alkaline minerals runs out the body will take minerals from other sources, such as bone, which can result in osteoporosis. Certain medications, especially those containing salicylates, may also contribute to a pH imbalance.

Nutrition and pH Levels

The good news is that a change in diet may be enough to restore an alkaline pH level. To maintain health, the diet should consist of 60 percent alkaline forming foods and 40 percent acid forming foods. To restore health, the diet should consist of 80 percent alkaline forming foods and 20 percent acid forming foods,

Foods can be categorized by their potential renal acid loads. Fruits, vegetables, fruit juices, potatoes, and alkaline-rich and low phosphorus beverages, such as mineral soda waters, have a negative acid load. Whereas, grain products, meats, dairy products, fish, and beverages such as alcohol and soda have relatively high acid loads.

Eating an alkaline diet may benefit bone health, reduce muscle wasting, and mitigate chronic diseases such as hypertension and strokes. It may also improve cardiovascular health, memory and cognition, and aid enzyme function (Schwalfenberg 2012).

Alkaline vegetables include green vegetables, such as cucumber, broccoli, spinach, kale, peas, green beans and celery, as well as beets, eggplant, garlic, mushrooms, onions, parsnips, carrots and peppers. Alkalizing fruit includes apples, avocados, bananas, berries, apricots, melon, coconut, dates, figs, grapes, oranges, pineapple and pears.

Acidic foods to avoid include GMO’s, grain products, dairy and soy products, most nuts except for almonds, animal protein, most oils (with the exception of coconut oil and those used raw and unheated), processed sugars, alcohol, caffeine, tobacco, and aspirin.

How to Pair Acidic and Alkaline Foods

In order to create pH balance in the body, there needs to be a balance of both acidic and alkaline foods. Acid foods should not be avoided entirely; they should be paired with alkaline foods. Eating red meat is associated with a higher risk of colon cancer. However, when eaten with a food high in antioxidants, such as spinach, the risk is significantly decreased. Research indicates that this is because antioxidants have the potential to neutralize the acidity of the meat.

A 2005 study showed that eating spinach along with red meat eliminated all irritation of the colon. Therefore, pairing other acidic foods with antioxidant rich vegetables may help achieve pH balance.

Alkalosis is a condition in which the body’s blood pH levels are too alkaline. This is the opposite of acidity; however, the symptoms are similar. They include confusion, hand tremors, muscle twitching, vomiting and nausea. If left untreated, alkalosis can lead to an electrolyte imbalance, abnormal heart beat, and a coma. However, just like acidity, alkalosis can be treated by the restoration of a healthy pH level through a well balance diet and low stress levels.

Smoothies and pH Balance

To start your day off right and ensure you are getting as many alkalizing foods in your diet as possible, consider smoothies. Easy on digestion and quickly absorbed into the blood, smoothies are an easy way to drink your way to pH balance.

For a fast, easy breakfast, or a mid-afternoon snack, blend together the following ingredients for an alkalizing smoothie:

  • One scoop of organic green superfood powder
  • One cup of organic almond milk
  • Organic 1/2 banana

Powders are beneficial because they are dried at low temperatures to retain nutrients. Consuming superfoods in powder form means you get a large amount of vitamins, minerals, fatty acids, and antioxidants that would be virtually impossible to consume all at once otherwise and they are absorbed easily. Generally, powders are well tolerated on those with sensitive stomachs because they bypass much of the digestive process and are quickly absorbed into the bloodstream.


Alkaline & Acidic Foods: Alkalizing Through Nutrition. (n.d.). http://www.essense-of-life.com/moreinfo/healthtopics/A-701/foodcharts.htm

Health Benefits of Grass-Fed Products. (n.d.). Eat Wild- Getting Wild Nutrition from Modern Food. http://www.eatwild.com/healthbenefits.htm

Schwalfenberg, G. (2012). The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? Journal of Environmental and Public Health, 1-7.

To have a look at our collection of Green Food Supplements click on the link.

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recipes to make water taste delicious

10 Natural Recipes to Make Water Taste Delicious

We all know how important it is to drink plenty of water. It is essential to life, and makes up 70% of our body matter. It can alleviate headaches, boost mental clarity, improve your mood, and being adequately hydrated may even help you to lose some stubborn weight. Knowing the many ways water is great for our health is one thing but this is not always enough to make sure we drink enough day in, day out.

We Know Water is Great - But How Much Do We Listen?

Flavoured water products are very popular option for those who do not like the taste of plain water, but are often filled with artificial sweeteners, food colourings, chemicals and are packaged in plastic bottles that may contain the deadly chemical BPA (Bisphenol A) that may promote breast cancer growth.

Ditch Store Bought Flavoured Water & Make Your Own

Fortunately for those who are not a fan of plain water, there is a way to easily and affordably make your own healthy delicious flavoured water at home, using just a few fresh ingredients each time.

To get you going, here are 10 easy recipes to make your water irresistible with the added boost of real vitamins and minerals infused into every glass!

TIP: For all of these recipes you will need a large jug or pitcher filled with around 10 cups of water. Purified, alkalised and ionised water is preferred to help you achieve maximum health benefits from your water. Once you add the ingredients and muddle the water you should cover and refrigerate for at least 2 hours or ideally overnight before serving for maximum taste.

1. Lemon & Cucumber

Thinly slice a cucumber and a lemon, add 1/4 cup fresh finely chopped basil leaves and 1/3 cup of finely chopped fresh mint leaves and mix gently with the water. Enjoy!

2. Strawberry & Basil

Scrunch 8 fresh organic basil leaves to release their flavour. Combine them with 3 cups of halved organic strawberries, add to the water and gently muddle with a wooden spoon or spatula. This combination is so tasty!

3. Blackberry & Sage

Add 1 cup of organic blackberries that have been very slightly crushed and 4 organic sage leaves to your pitcher of water and mix. A classy taste bud explosion!

4. Pineapple & Cherry

Stir together 2 cups of fresh organic pineapple chunks, 1 cup pitted and halved fresh organic cherries, and three cored and thinly sliced organic granny smith apples into your water and refrigerate.

5. Watermelon & Rosemary

Combine 1 cup of cubed organic watermelon and 2 organic rosemary stems with your pitcher of water. Prepare to be hydrated to the max!

6. Apple & Cinnamon

Mix in your pitcher of water, 1 cup of organic chopped apple, 2 organic cinnamon sticks and 2 teaspoons of organic ground cinnamon. This is deliciously warming and cooling at the same time. Also perfect for serving at Christmas!

7. Strawberry & Lime

Add 6 fresh organic strawberries and one thinly sliced organic lime, plus 12 scrunched fresh organic mint leaves to your jug and stir gently. Fresh and invigorating!

8. Mango & Mint

Scrunch six fresh organic mint sprigs to release their flavour. Combine them with 3 cups cubed organic mango (fresh or frozen) and two thinly sliced organic limes, gently muddle into your water with a wooden spoon or spatula for a tropical teaser that works well any time of the year!

9. Nice & Spicy

Stir together two thinly sliced organic cucumbers and two seeded and sliced organic jalapeño peppers and add to your jug. Unusual, tasty and only for the brave!

10. Faux Vanilla Latte

For those who feel they can’t go a day without their morning coffee - we think you will feel more hydrated from this recipe! Start by gently crushing two organic vanilla beans with a wooden spoon or spatula. Combine them with 2 cups whole organic and fairly traded coffee beans and mix into your pitcher.

We hope you are left feeling excited to get mixing, muddling and sampling some exciting homemade water flavours. These 10 delicious recipes will help you stay deliciously healthy and hydrated throughout the day, with no excuse not to drink up!

For information on good healthy water, have a look at our Water Products page.

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