Tuesday, 25 November 2014

Tuesday Treats- Banana, Date and Cinnamon Muffins

Hey Guys!

So this week I decided I needed a quick and healthy on-the-go, yummy breakfast.  I make these muffins a lot with different spices and ingredients, but this combination is a perfect breakfast option. This is one of the simplest recipes to follow and these can be made within half an hour, so I thought I would share my recipe this week as my Tuesday Treat :)

Here is what you are going to need:

1&3/4 cups of rice flour
1tsp baking powder
1/8 cup cinnamon
3 bananas
3 eggs
12 dates (without stones)
1/8 cup raw honey (optional)
1/8 cup almond milk

And here is the easy recipe:

Preheat the oven to 180 degrees celsius.
Mix the flour, baking powder and cinnamon in a bowl.
Meanwhile mix the bananas, dates and eggs in a blender.
Mix both mixtures together, folding until they are completely combined.
Add in the almond milk and honey if you are using this to sweeten slightly.
Pour the mixture into a muffin tray or muffin cases, bake in the oven for 25 minutes.
Once cooked through and browned on top, take out of the oven and let cool before eating!

As always I really hope you enjoy this recipe and I always love hearing from you all if you try it out, let me know! 

Have a happy week :)

Monday, 17 November 2014

Monday Mains- Salmon Burgers & Sweet Potato Wedges


Hey gorgeous people! 
I made these salmon burgers on Sunday evening and I wanted to share the recipe with you all. They are probably one of the simplest and quickest healthy dinner options. I paired them with sweet potato wedges which again are simple to make but so yummy! 
Here is what you are going to need:
(Makes 4 burgers) 

2 large or 3 medium salmon fillets
1 egg
1 onion finely chopped 
1/4 cup gluten free breadcrumbs- (optional if you want less of a fishcake and more of your typical burger consistency then leave these out) 
Black pepper 
Lemon juice.

And here is the super simple recipe:

Heat the oven to 180 degrees Celsius 
Chop up your sweet potato into wedges, place in a roasting tin. Coat the wedges in a thin layer of oil - I use coconut oil.
Season with a pinch of salt and black pepper, then place in the oven to roast for 30-40 minutes.
You will need to get the wedges out every 10 minutes or so to move them around a little bit so they cook evenly.

While your sweet potato is cooking, remove any skin from the salmon fillets and roughly chop them into smaller pieces.
Finely chop 1 onion and place this with the salmon in a food processor.
Mix on a low setting for just a few seconds.
Stir in the egg and the breadcrumbs, then season with 1/2 lemon juice and black pepper.
Lightly oil some tin foil and make your mixture into 4 patties.
Place in the oven and cook for roughly 10 minutes before flipping them over and placing them back in for another 10 minutes. 

Once they are cooked through and slightly crisping up on the outside, take them out of the oven.
Serve with vegetables of your choice, and enjoy! 

As always please let me know if you try this recipe out, if you make them please send me a pic or use #thehealthcave on instagram!

Friday, 7 November 2014

Beauty Fix Friday - Bath Essentials

From L-R: Body Brush, Epsom Salts, Neals Yard Rose&Pomegranate Bath Oil, Candles, Neals Yard Rose Formula Antioxidant Face Mask.

Hey Lovelies. 
After running around during the week, I absolutely love to have a pampering evening on a Friday or Sunday, where I have some me-time to relax my body and mind. 
Here are my essential products and steps for a perfect night in:

I start by running a bath and I add in the Neals Yard  Rose Bath Oil which you can buy here.
I also add in Epsom Bath Salts. 100-200g if you want to help detoxify the body. However if you are aiming for total muscle relaxation you will need to add 500g of these amazing salts. (I always buy mine at TK Maxx- these 1kg bags were only £3 each so they are very good value!!)
I then light some of the hundreds of candles that I own, some of my favourites at the moment are the pomegranate scents from The White Company and Jo Malone which you can buy here and here.
Before getting into the bath I dry body brush starting at my feet and working my way up in little circles towards my heart. I've written about the benefits of this before but I absolutely LOVE doing it a few times a week, to help drain my lymphatic system and keep cellulite at bay!
The last thing I do before getting into the bath is to make sure my face is clean, and then put on a thin layer of  my Neals Yard Rose Antioxidant Face Mask.
Then it is time for lights off and with a glass of wine in hand, lie back and relax for as long as you like. I always like to play some relaxing music to help me switch off or even read a book while I soak.

Let me know if you use any of these products, or others that you love  and think that I should try out!

Monday, 3 November 2014

Monday Mains!

Hey Guys!
It's been a long week this week and I have been cooking up a lot of yummy but healthy meals for dinner.  I wanted to share with you  one of my new favourite dinners which is my homemade cooked-from-scratch curry recipe.
Even the sauce is homemade so you know exactly what has gone into your meal, which you don't get with a shop bought jar. So you can rest assured that you are nourishing your body from the inside out.

Here are your yummy ingredients:

Chicken Breast -locally sourced (optional if you want a veggie option leave this out)
2 Tins Chopped Tomatoes
Curry Powder
Garlic Powder
Ginger Powder

And here is how you make it:

-Chop the chicken and onion up, fry the onion in coconut oil to soften and then add the chicken.
-While the chicken is cooking chop up your broccoli, cauliflower and carrots.
-Once the chicken is cooked through add the vegetables to the pan and cook for 5-10 minutes.
-Add the tins of chopped tomatoes to the pan and let the mixture simmer for a further 10 minutes, stirring occasionally.
-Add in 2 tbsp of curry powder, 1 tbsp of ginger powder and 1tbsp garlic powder to the mixture and stir it in to the mixture, cook for a further few minutes.
-Add extra seasoning to taste.
-Serve with sweet potato or brown rice, with chopped parsley on top.


Tuesday, 28 October 2014

Tuesday Treats- Raw Chocolate Almond Tart

Hey Guys! 

I have decided to try and blog more regularly as I feel I have abandoned it a little recently due to so many other commitments, so here is my first Tuesday Treats post. It is my healthier alternatives of my favourite desserts and treats.

This week I tried the Jessica Sepel Raw Almond Chocolate Tart - you can find the original recipe here. I absolutely LOVE her recipes and she is such an inspirational person so definitely check her out!
I decided however to ever so slightly tweak the recipe so here is how I made it with the tiny changes: 

For the Base:
1/2 Cup Almonds
1/4 Cup Pecans
1/4 Cup Coconut Oil
1/8 Cup Raw Honey
6 Mejool Dates Pitted.

-First of all soak the almonds and pecans for around 4-6 hours before making the nut base.
-Then mix all of the ingredients in a blender until they make a dough like mixture.
-Line a circular baking dish with the nut mixture and leave to set in the fridge.

For the Chocolate Topping:
1/4 Cup Raw Honey
1/2 Cup Raw Cacao
1/4 Cup Coconut Oil

-Melt down the coconut oil then mix with the raw cacao and honey.
-You may want to play and adjust the amounts of ingredients to get it to a perfect thick chocolatey mixture.
-Take the nut base out of the fridge and pour the chocolate on top, put back in the fridge and let it set.

Serve and enjoy :)

I absolutely love this tart, it is so yummy and the perfect decadent treat but with so many benefits from the nuts, dates, raw cacao and coconut oil!

Let me know if you try it!

Sunday, 19 October 2014

Feeling Burnt Out?

Are you feeling burnt out? Following a low fat/low carb, high protein "healthy" diet? Putting in hours at the gym lifting weights and running long distances but not feeling that healthy or a lasting sense of wellness? You are probably burning yourself out, we don't need to do hours of cardio a day to be fit and healthy in fact if you do too much you will just be wearing down your body and its complex systems, making sure you move your body for 30 minutes a day in a variety of different ways makes sure you don't overdo it and keeps it interesting, anything from Pilates and yoga to interval training, jogging or even brisk walking. Unless you want to achieve a muscular or athletic body I beg you to stop paying attention to the pressure that says you need to be in the gym for at least an hour a day, it probably isn't healthy for you and you will end up burning out your immune system resulting in injuries and illnesses and diseases. Don't even get me started on diet, don't believe the clever marketing tactics of low fat low sugar packaging on food in the supermarket just because it says low fat it doesn't make it good for your body, have you ever asked yourself how they've magically got rid of the fat? Most of the time they have just added sugar- which I think we all know is not healthy or good for you. The healthiest diet is surely to eat food as unprocessed as possible that is closest to it's natural form. Stop counting calories from packets instead work out the level of vitamins you need for optimal health (I'm not talking RDAs here) and I promise you will start feeling healthier. Forget your six pack show me what you can do with your life, since when has optimal health suddenly become about a muscular lean body and less about how your body is functioning and your mental wellbeing. Is someone with 6% body fat spending hours a day trying to achieve the perfect muscular physique in a gym really "healthier" than someone with balance and variety in their active ness and life who may not have the "perfect" body as portrayed by the media but is happy and their body is functioning as it should be?What are your opinions?

Healthy Pancakes

Hello all you lovely people,

More experimenting in the kitchen this week has lead to these beauties.

So many people believe that eating a healthy and clean diet means boring and complicated recipes but they couldn't be more wrong, I made these pancakes with 5 ingredients and they took around 10 minutes, so they couldn't be simpler!
I couldn't recommend these more to anyone who wants a little treat while still eating well!

1 mashed banana
1 egg
1/2 cup oats,
Coconut Oil
Berries of your choice.

-Heat some coconut oil in a frying pan
-Mix the banana, egg and oats in a bowl.
-Pour the mixture into the frying pan and fry on each side for a few minutes.
-Serve up with berries of your choice and raw honey if you want to sweeten.

Let me know if you try these out and if you love them as much as I do. They taste amazing with blueberries in too!
Have a great healthy weekend.

Wednesday, 8 October 2014

My Healthy Morning Routine

 Hello friends, 
I wanted to share with you my morning routine, granted this doesn't always happen every morning because other things can get in the way, but I am a firm believer that having a routine in the morning can keep you energised and refreshed. So here is my routine I try to stick to as often as I can.

I wake up between 6-6:30am and start with a few deep breaths and a few positive mantras for the day.
I then head to the kitchen and make myself a hot water and lemon to drink to cleanse my digestive system before eating I am sure you have heard this over and over again but it is one of the best things to do in the morning as it also kick starts your metabolism for the day. 
This is followed by 30ml of noni juice diluted in water. Noni juice is a drink high in superfoods that can boost your immune system, but make sure you don't drink more than 30-40ml a day!
On the days I have to head off to work I then dry body brush starting at my feet and working my way up to my heart- this is so great for draining the lymphatic system and it also helps shift any cellulite, doing this 3 times a week is extremely beneficial for the body. Body brushes are inexpensive and should definitely be a beauty staple as they give you glowing skin as well as all the health benefits!
I then jump into the shower to wake myself up, followed by a lovely homemade breakfast- this is normally overnight oats or an oaty fruity, granola mix in a mason jar that I can eat on the train and will keep me going throughout the morning. 

For days that I am not in work I sit in bed and catch up on emails or read, while eating a nice nutritious breakfast. It is such a lovely time to get immersed in a new book, in winter and the colder months I LOVE porridge with nuts and fruit or homemade granola with warm almond milk. But anything with fresh and organic ingredients is fine by me :)
An hour after having breakfast (to make sure my food is digested), I like to go for a run down the canal. There is something so peaceful about running near the water with all the greenery around the city....it's like a little haven out of bustling city life.
When I get home I light some candles and practise yoga  for an hour to stretch out my muscles, challenge myself with some arm balances and inversions and centre my breath and my thoughts for the day.
Then of course it is dry body brushing before a bath or a shower to energise my body for the rest of my day.

I think it is so important to establish a routine in life to centre your mind and body.
Do any of you have a morning routine? Do you find you are more energised when you have one? 

Tuesday, 30 September 2014

Healthy Snacking - Homemade Protein Balls

Hey Lovely People

I have been so so busy running around with work etc recently and I always find it really hard when I have a hectic schedule to keep on track with healthy snacking so I tend to pick up whatever I can find on the go if I am not prepared. So whenever I have a day off, or have some free time I make up batches of healthy snacks that I can carry around with me. Here is my recipe for my protein balls which are perfect to carry around for a little energy boost. Keep 2 - 4 with you to keep hunger pangs at bay!

1/2 cup peanut butter
1/4 cup raw honey
1/4 cup chia seed
1/4 cup raw cacao powder
1/4 cup bee pollen.

Mix everything together, roll into balls and refrigerate.

I hope you enjoy these as much as I do, they are pretty much guilt free and so so yummy.

Sunday, 7 September 2014

A healthy millionaire shortbread

Hello :)
So this weekend my boyfriend brought back very very naughty millionaire shortbread desserts home for after our Sunday roast -(chicken with roasted sweet potato and mountains of veg!)
It made me think of different ways I could come up with a healthier alternative to my absolute favourite dessert. Once the chicken was in I had 2 hours to come up with something, and quite frankly I was super happy with the result. Here is my recipe :

Gluten free oats
Almond butter 
Coconut oil 
Coconut sugar/palm sugar
Raw cacao 


-Heat 1/8 cup of coconut oil and 1/8 cup almond butter in a pan then mix in 1/2 cup of oats in.
-Pat this mixture into the bases of two small glass pots, place in the fridge to cool
-Meanwhile heat 1/4 cup coconut oil and 1/4 cup coconut or palm sugar to make a caramel esque mixture.
-Pour this mixture on top of the oats and place back into the fridge.
-Lastly make my easy homemade chocolate by melting 1/4 cup coconut oil and 1/8 cup raw cacao together and then sweetening to taste with coconut sugar.
- Again pour this mixture on top of the caramel and leave in the fridge for at least and hour to cool.

Enjoy! As always please let me know if you try this and if you loved it as much as I did! 

Tuesday, 2 September 2014

Homemade Granola

Hello :)
I have recently been experimenting in the kitchen and making my own granola. This recipe uses agave nectar/honey or organic maple syrup but if you are sugar free then feel free to skip that! 


Chopped nuts and seeds, I use walnuts, hazelnuts, almonds and pumpkin seeds.

1 cup Gluten free oats 

1/4 cup chia seed

1/8 cup raw cacao powder

1/8 cup coconut oil 

Cinnamon to flavour

Drizzle of agave/honey/ maple syrup


Mix together the nuts, seeds, oats and chia seed.
Add in the coconut oil,raw cacao and cinnamon and mix until combined. 
Bake in the oven on 130 degree heat for 20 minutes taking it out 10 minutes in to stir.
Once baked, take out of the oven and drizzle over the agave/honey/maple syrup if needed to sweeten slightly.

Enjoy with yogurt of your choice! 

Sunday, 24 August 2014

Circuits…..One of the easiest DIY workouts!

Hey Guys!!
Recently I have been so manically busy with work I have found it extremely hard to be able to get to classes that fit around my schedule. I am not a gym lover, personally I don't want to look overly muscular or anything resembling a body builder, my aim is to be fit, happy healthy and toned, but sometimes I find it hard to motivate myself when I can't get to a class. 
I am not someone who can run for hours or go to the gym by myself, I just tend to get bored! So I found the perfect solution for me….an at home DIY circuits class.
The format is really easy and it is so good for anyone with a short attention span like myself or if you get bored by doing the same things.
Here is what I do:

Grab a piece of paper, write out SET A and then number the lines 1-8.
Below write SET B and again number the lines 1-8.
You then need to write out 8 different exercises for each set targeting different parts of your body, I like to make Set A and Set B completely different, but if you want to repeat some exercises that is totally fine!
Here is an example of one of mine :)

I like to put my cardio exercises as numbers 1&5 so that they are spread evenly throughout your workout.
I have also put in exercises with weights, if you don't have weights at home you can do other exercises or get experimental with what you can use as substitute weights!

Then once you've sorted out your exercises grab a timer. Do each exercise in Set A for 1 minute with a 20-30 second rest in between, then do the same for Set B.
On the second time around increase your time doing the exercises to 1 1/2 minutes still with a 20-30 second rest. 

I hope this is helpful for some of you! Let me know if you try it out :)

Friday, 11 July 2014

Overnight Oats

These overnight oats are a great breakfast option especially for anyone who is busy in the mornings or need breakfast on the go.

Leave 1/2 cup oats mixed with 1/4 cup chia seed in 1/2 cup of almond milk overnight. I normally leave this in a Mason Jar in the fridge as it's easier to carry around the next morning.
In the morning just remove from the fridge add sweetener of your choice, I normally use coconut sugar or agave nectar and then top with fruit, dried fruit and seeds- in this case I have used sultanas, bananas then dried cranberries and pumpkin seeds.

Take the jar with you and enjoy on the go!!

Thursday, 10 July 2014

Healthy BBQ Ideas

Hey Guys!
So it's summer so that means it is picnic and BBQ season, normally BBQs mean lots of salty red meat in the form of burgers and the normal fat filled sausages with sides of white starchy carbs in the form of buns, rolls and bowls of potato salad and not to mention the slaw smothered in mayonnaise!
Needless to say for anyone trying to follow a healthy lifestyle and clean diet it can be a bit of a minefield and leave you feeling low after eating lots of bad food, so I thought I would do a post on healthier alternatives you can offer at BBQs or for picnics that I am sure your family and friends will enjoy too!

Quinoa Salad: A really easy option to make, wash and drain the quinoa then boil (1 part quinoa- 5 parts water) for around 30 mins, drain and then mix with roasted veg of your choice- onions, peppers and broccoli work really well.

Chickpea Salad: Mix drained chickpeas with some lemon juice, a sprinkling of mixed herbs and coconut oil, stir in chopped up peppers, celery and onion.

Salmon and Chicken: These are two leaner meat and fish options, both of which are yummy when cooked on a BBQ.

Corn on the Cob: This is my absolute favourite side to have and why not drizzle a little lemon juice on top instead of butter!

Tricolore with a Twist: Avocado, tomato and goats cheese sliced as a yummy salad option.

Homemade Healthy Slaw: Grated cabbage, carrots, raw beetroot, mixed with 2tbsp wholegrain mustard and 2tbsp lemon juice. 

Fruit Salad: Why not go exotic and try fruit you wouldn't normally eat such as dragon fruit, and wherever possible use locally grown, in season fruit.

Something Naughty: Why not serve mini healthy cheesecake alternatives recipe here or some not-so-naughty choc crispy bars recipe here .

Monday, 7 July 2014

Chocolate Superfood Bowl

Hello all of you lovely people. I hope you are having a happy monday :)
Any of you that follow me on instagram may have seen me post about this breakfast recipe already.
This is by far the naughtiest tasting healthy treat and I absolutely love making it for breakfast or even as a dessert as it has a chocolate mousse taste to it....the recipe is as usual really simple and it only takes 5-10 minutes to make. So here is my recipe, I hope you enjoy it!

Blend 1 frozen banana, a handful of frozen berries, 1 cup of almond milk and 1/4 cup of raw cacao powder in a blender until smooth (chopping up the banana first really helps to smooth the mix)
You can top with any toppings of your choice but my favourites are berries, seeds, dried fruit or homemade granola.

Please let me know if you try out this recipe or Instagram a pic and use the hashtag #thehealthcave
Have a great week!

Friday, 4 July 2014

Ockenden Manor Spa

The outdoor pool with gorgeous countryside views.

Outside the spa, wild flowers leading up to the entrance

All set for a day of pampering and relaxation

The amazing ila products used for our massages and facials.

Afternoon tea (herbal of course)

Hello :)

Todays post is going to be a slightly shorter one but I just wanted to share with you all the amazing experience I had when I went with my mum to Ockenden Manor Spa.
We went mid week for an "Indulgence Day" with meant we had full use of the spa and two treatments (all prices and details can be found here)

We arrived about 10:30 am, driving in on a sunny day up a small country lane to be greeted with a modern spa building surrounded by hundreds of wild flowers and the sun blazing down on us= bliss!
At reception we were given locker keys and lead to the changing rooms, each locker had a towel, a robe and pair of flip flops to change into. 
As it was such a glorious day we decided a little bit of sunbathing was in order so headed out and picked the biggest comfiest round sofa bed near the jacuzzi and settled down with some magazines and tea/coffee -unlimited! Obviously I stuck with the green and peppermint teas oh and did I mention the detox water that was everywhere just to keep hydrated? :)

At 12 we headed back into reception to be greeted by two lovely ladies who took us to the treatment rooms for our first treatment, an hour long Kundalini back massage with essential oils and chakra healing. I was so chilled out and relaxed it was a brilliant treatment and the oils smelt divine!

Lunch was next which was an open avocado, tomato and mozzarella sandwich on rye bread and a fresh juice.
There was a gym also available inside but as it was such a glorious day I decided a dip in the pool was a much better way to get my movement in for the day so I did some laps for 30 minutes in the outdoor pool while enjoying the sunshine. A quick dry off and a little bit more sunbathing and it was time for our next treatment.

The second treatment we had was the Ananda facial using ila products. This was by far the best facial I have ever had by a long shot! They started with a facial massage with essential oils, followed by a cleanse and tone, then a clay mask. As the clay mask was left on we had a choice of a scalp or hand and arm massage, I opted for the scalp massage as I always find they are so relaxing and help ease any tension in my mind. The clay mask was removed with warm steamy cloths and then another facial massage with a lighter essential oil- again the smells were so delicious, clean and fresh! Lastly a moisturiser cream was applied and we were given sheets with all of the products that had been used.
I am not usually a big fan of facials but I was seriously impressed with this one!

The last thing for us to do before we headed home was to sit and have a little afternoon tea. We ordered the scones (not gluten free unfortunately but I like a treat every so often :D ) that came with cream and jam and two cups of tea and sat outside looking out at the amazing views of the countryside feeling totally and utterly calm and relaxed.

If anyone wants to try out a spa for a little indulgence I would highly highly recommend this one, it is the perfect setting for some me time to truly switch off and treat yourself. In fact my mum and I are already deciding when we can go back!

Tuesday, 1 July 2014

Triyoga Rooftop Yoga Event at Selfridges.

The rooftop restaurant at Selfridges

Beautiful flowers to enhance the experience.

A Picture- Perfect morning, what a heavenly sight!

Post class cold pressed fresh juices served in the sunshine - pick your colour :)

A chance to soak in the sun after class with a carrot juice and my new triyoga tote bag.

Hello All :)
So this morning I ventured into central London for the first of Triyoga's rooftop yoga classes held in the Q Rooftop restaurant on the roof of Selfridges. The weather was perfect, the sun blazed down on us and not a cloud in the sky, we could not have dreamt up better conditions! 
I took the express lift in Selfridges that takes you straight up to the roof, once out of the lift I walked down a corridor filled with different paintings and photographs before emerging into the restaurant. 
This restaurant is like a little slice of cool& calm in the hustle and bustle of Oxford Street (I will definitely be going back to sample some food, especially as I spied a gluten and dairy free cake!)

The outside garden area had been cleared and all our mats lay out in the sunshine, I was early as always so I picked a mat near the front and sat stretching watching all of my fellow yogis turn up one by one dressed ever so fashionably in a mix of Lulu Lemon and Sweaty Betty, everyone amazed by the view, snapping pictures and chatting away - the atmosphere was electric yet calming and friendly enhanced with the beautiful flowers that surrounded us, it was a sea of tranquility in our far too busy modern lives.

The class itself, although shorter than most yoga classes triyoga offer (it was an hour class) was brilliant, a vinyasa flow class that was tailored to any level you needed....beginners poses if thats what you need but also a balancing crow pose, binding and one legged toe grip side planks just to make sure we got the most out of our flowing practise we even managed to try a one legged and one armed downward dog- I know it sounds crazy but it works your core like mad and I even managed to hold it even if it was all of a few seconds!

After the class I was feeling like I could float around for a week, I was so relaxed and felt happier and healthier than I have for such a long time. We were greeted with a post class juice with a choice of green, beetroot or my choice which was carrot and tumeric, it was delicious and the perfect end to an amazing morning.

If any of you are around in London this summer I would urge you to go and try this out. You will not regret it, I promise.  It is being held every Tuesday morning until September (in case of rain it will be cancelled but you will get a full refund) You can find all details about the class and how to book here
I am definitely going to be going again so maybe I will see some of you there!

Have a great week :)