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Mango Salsa

Sensing a theme! With a box of 12 Mangoes I have been inspired!



We love our lentil burgers and they are a great easy and quick meal. To liven them up I decided team them with a Mango Salsa, Avocado Guacamole and Sweet Potato Fries (baked in the oven in a fry shape!) Man did this get wolfed down!

Mango Salsa and Guac


Mango Salsa

2 Mangoes

1 small red onion

1 tbs chopped coriander (cilantro)

1tbs chopped parsley

Salt and pepper

juice of half a lime

Dice the mango and throw into a bowl. Season with the salt and pepper. Finely chop the coriander with the parsley and red onion and mix in with the mango. Add the lime juice and stir. With 2 young kids I have opted this to be chilli free- but some nice green chilli’s would go a treat in here!

Avocado Guacamole

2 Avocado’s

1 small red onion

1 tbs chopped coriander

7 cherry tomatoes

2 cloves of garlic

Salt and pepper

juice of half a lime

dash of olive oil

Cube the avocado and place in bowl with the lime juice and dash of olive oil. Roughly chop the onion and tomatoes (i like my guacamole chunky) add to the avocado and season with salt and pepper. finely chop the garlic with the coriander and add to the bowl and mix through.


My favourite fruit is Mango. Packed with great nutrition like Vitamin C I love their sweet juicy sometimes tangy taste. I really missed the Asian Mangoes when I lived in the UK. Now I have found my supplier from India I am set and am buying them by the box. even though the whole family loves them I wanted to make the most of them being in season right now.

I have read loads of recipes for Raw Jam and it seemed so easy- sugar free and hassle free just 3 ingredients! I love Chia too. It is tough getting my daughter to eat it, she is resisting it even though she sees her brother and I have it every morning. But she has her muesli so I am not complaining! This however is a great way to get her to eat it! On our pancakes, on flatbreads and even in her muesli she is gobbling it up. I am also adding it to my green drinks and Chia and coconut yoghurt for breakfast for my son and I

Mango JamHere it is on my Quinoa Flatbreads


2 Ripe Mangoes (flesh)

2 tbs Chia seeds

1 tbs of water.

Depending on how what consistancy (rough or smooth) you like your Jam you can either mash the mango flesh or blitz it in the blender with the water. Add to a jar. Mix in the chia seeds and place in the fridge to ‘set’. I’m not kidding it is as easy as that. I love it. Of course you can do the same with any fruit you like! mix it up a bit- I am going make Pina Colada next with coconut and pinapple and a squeeze of lime, Jackfruit, mixed berry and the cherries and lychee season has begun!!


We all know Vitamin C is important for the body. It has to come from our diet as it is not a nutriet we can make and it has so many functions its difficult to know where to start! It is used to treat so many conditions and the research and anecdotal evidence behind it as a nutrient is vast. As a Naturopath and Nutritional Therapist I  look at all of my clients individual needs before prescribing any supplement or food changes. It is recommended that you consult a professional Naturopath or Nutritional therapist before making any changes yourself.

What Does it Do?

The C stands for many things

Citrus (from where it is known mostly to be found),

Coughs, Colds and Cancer (it is central to stimulating the immune system and production of immune cells. Along with its anti-oxidant and anti-inflammatory properties it may help to prevent and heal many illnesses)

Collagen (of which it is a main co-factor in producing),

Controversy (over which form to take, how much to take and whether it works against cancer etc),

Contained in most fresh foods (it is water-soluble  so is sometimes lost when the food is cooked),

Co-factor (from collagen, connective tissue, red blood cell, bone, teeth and gums, immune cell to energy production vitamin C is found in most chemical reactions withing the body),

Cholesterol (it regulates cholesterol breakdown ),

Cell (maintains health of cell membranes so reduces tumour spreading, is a powerful anti-oxidant and helps in wound healing)

Calm (supports the adrenal’s and ovaries)

Clear (may detox many toxic metabolites and helps to excrete heavy metals. It may also protects against nitrate digestion)

Cognitive (Helps regulate brain function and messages to and from the central nervous system)


Where is it Found?


Mainly found from plant sources. Generally in fruits and vegetables that are vividly coloured. Especially orange and yellow, green (leafy veg) and blues (blueberries and blackcurrants). Most plants will contain vitamin C to protect their cell membranes and produce energy. It is very susceptible to heat, light and movement. The vitamin C content is diminished by these factors. So the fresher the produce the better. The fruit with the highest levels is the  Kakadu plum from Australia closely followed by Camu Camu a plant with berries a little like cherry’s that contain high levels (normally found dried or in powdered form (Vitamin C is water soluble) then Sea Buckthorn (a berry) and Arcola cherry. Then the fruit and vegetables are all much lower. Interestingly until fairly recently we were consuming enough Vitamin C through diet alone. Consuming less fresh and more industrialised and processed food has great increased our need and decreased our intake of Vitamin C.

Factors that deplete it (increasing demand)

Smoking (it is a cell membrane protector and anti-oxidant), stress, acute and chronic inflammatory conditions, allergies, pregnancy, breastfeeding, heavy metal toxicity, exercise, diabetes, wounds, burns (including sun burn) and high blood sugar.


Supplementation advice

Ascorbic acid is the most widely available form of vitamin C- it is very acidic on the body. Better to supplement with the buffered Sodium ascorbate which is easier for the body to absorb and use. Beware however most vitamin c is derived from corn and mostly GMO corn. Try to source non- GMO corn sources for supplementation. Contact your practitioner (Nutritionist or Naturopath) for dosage advice.






Every week we have a vegetarian and a fish night. Now that summer is on its way there will also be a raw night. I believe 80/20 ratio fits my families lifestyle completely. 80% of the time we are incredibly healthy- always cook fresh and have a good mix of protein, carbs and fat. the other 20% of the time we have what we want when we want it. I find this helps when we eat out, when the kids are given those foods I dont give them myself by well-meaning others and if you can eat what you want when you want it you are less likely to binge or somehow ‘fail’ oursleves.

In this vein Easter was a little indulgent. There was some rubbish chocolate involved, but there was also some great nutrition there too. I even got my husband a little inspired by raw foods. Since then I thought I would start to get creative with my vegetarian options.

I love salad, craved it in my last pregnancy and would happily eat it every day of the week. My husband is Irish ( he loves his potatos, bread and simple foods). We compromise with meals. Tonight was a big compromise on his part. He ate it but he didnt like it. Thats ok, I enjoyed it and my 10 month old son ate it all up, but my daughter (who is coming up to 3 and a half) decided that she wasn’t having any. Fine too. I explained that there was nothing in there that she didn’t like, and to be fair she tried it. I think we forget how much they absorb and watch. Since my husband was making a fuss- so did she. There was little chance she was going to eat it when she had a model (one she massively looks up too) to copy. Who knows what might have happened if it was just the 3 of us round the table. Think about how many times we say my kids wont eat that, they are fussy eaters. What would happen if we only ever said- lets see what they like and if I am sitting there eating it maybe they might pick up their forks and absorb and watch. 10 times (kid and adult alike) you have to try something before you taste buds adapt. Most of it is all in your head. As long as the taste buds receive sweet, salty, bitter and spicy- they are happy!

Anyway here’s my new fav salad:


Sprouted Lentil Citrus Slaw and Sprouted Lentil hummus

1 cup of soaked and Sprouted lentils (soak for 12 hours then keep wash lentils morning and night for 2 days while they grow shoots 1-2cm long)

1 large grated carrot

1 Peeled and grated apple (up to here is what my 9 month old son had)

1 cup of finely sliced red cabbage

!/2 Onion finely diced

1/2 tbs finely chopped fresh parsley and mint

1/4 cup of sunflower seeds


juice of half an orange

juice of half a lemon

1/2 tbs Apple cider vinegar

1tbs Olive oil

pinch paprika (had my daughters mix without this ingredient)

Salt and pepper

(whisk together)

Hummus (Whizz all ingredients together in a food processor until reach desired consistancy- add oil and cooking water sparingly)

(3 handfuls of the above lentils)

3 cloves of garlic (roasted-makes the garlic a little sweeter)

1 tbs vegetable cooking water (or stock)

2 tbs olive oil

1 tbs sesame seeds (beware when giving this to infants- can be allergenic. I have had no reaction from my son when they have been previously introduced)

salt and pepper and a little of the above dressing

I am very happy- what do you think?


Here is where I got some inspiration for my recipe;



Rainbow crudite

  1. Getting the ratio of carb’s, fats and proteins right is essential for muscle building and thus fat burn. Eating more will probably help you to weigh less and get leaner! Other nutrients such as Magnesium, Zinc, Calcium, Vitamin A, D, E and Iron are also essential for body repair, growth and healing. Its not just calories in and out.
  1. Snacks to keep our hunger at bay for longer. This helps balance blood sugar levels so less chance you’ll grab those biscuits- empty calories. Increase your energy and happiness levels;  food really does affect mood. Make sure you eat nutrient dense whole food and cut down on the processed foods.
  1. Use Kefir as a natural probiotic and prebiotic (the food that feeds the good bacteria) to improve digestion and uptake of key nutrients. This makes your body more efficient and makes the most of the food you do eat. Also will boost your immune system, help balance blood sugar, improve skin  and hair health and help repair the digestive system which may reduce allergies and IBS symptoms.
  1. Find out what foods affect your body’s hormonal balance necessary for healthy body shape (i.e. excess weight in middle and man boobs!). Balancing stress levels as well as blood sugar levels can help to adjust oestrogen and thyroid hormone levels in the body.
  1. Use nutrition to support and build your immune system so the change of seasons doesn’t affect your get up and go. Eating a plate full of (natural!) colour will pack your body full of nutrients such as anti-oxidants, vitamin C, Iron and zinc; all essential to the immune system. Also source out some local or Raw honey.


Ginger, Lemon and Honey tea

green drink

How to make a smoothie/green drink

Energy Balls

Balls of Energy


Honey and onion elixir


Naturopath’s First Aid Kit

Hong Kong Island from Tsing Yi

I did my first run since Christmas today. I fell in love again with my shoes. I think I pushed myself after my son was born. I really felt a sense of achievement completing 10K when he was 18 weeks old but then my time also got restricted and it dropped down my list of priorities. Then I realised how much I walk everyday. Just running errands and the school drop-off/pickup. Today is the most beautiful sunshine- so I went for a run. I loved it- I relaxed into it and explored my surroundings. I found things I had no idea were there- like an amazing bike track and bmx skateboard park perfect to take Eva too with her bike. Just down the road! The view near me is stunning- the water, boats, bridge (Ting Kao in one direction and Stonecutters in the other) and the mountains (Tai Mo Shan) behind Tsuen Wan and on Hong Kong Island are inspiring.

I recently started the Facebook group runclubhk and it has all levels of runners on there and I have been inspired and motivated to get out there. But today is not just about running.

Walk- in the sunshine! Discover new places in your neighbourhood- be inspired to move and take in the present moment and find beauty in your surroundings! Download a pedometer app and see how much you do already.

Most of all take some time to walk, breathe and be!

I recently read this post;


I battle within myself about not being perfect. I mean who doesn’t? Recently I have marveled at how incredibly strong my body is, how quick my mind is and how good I am at problem solving. I think not being perfect is an incredibly useful tool for our children to learn and so recently have started admitting to my daughter that I don’t know everything (that was a hard one as people who know me will understand!!) and that I can’t do everything. She recently said to me that she “loved everything I wore and I always looked so pretty” She is 3.5 and already so wise. I keep telling her that she can choose to be happy and that she has so many choices in life. I choose to listen to her and believe what she sees in me. Seeing myself through my kids eyes silences the past hurts, nastiness and regrets and allows me to be who I am and really really like that person.

Therefore my affirmation for this weekend is;


Homemade chocolate


This is how I make my chocolate-

1 Cup of coconut oil (or half with half cocoa butter)

1 cup raw cacao (or half and half with raw cacao nibs for a chocolate chip consistancy)

Sweeten to taste with coconut nectar or maple syrup- or coconut sugar if you dont want it smooth. I have also sweetened with goiji berries and dates.

blend in a food processor. either lay out onto greaseproof paper in a sallow baking tin or i like to 1/4 fill my silicon cupcake mold. freeze until hard (between 30 mins to an hour) break up and store in glass container in fridge.

you can add anything to this basic mix to flavour you chocolate. yum yum. also goes great in the Yonana’s machine! Full of magnesium and b vitamins and antioxidants!

This is my favourite thing to add to my Chia porridge for breakfast. The taste is so vibrant and alive yet still naturally sweet and a great yoghurt tang. I use my dehydrator to incubate it but you could use a yoghut maker or even a bain marie (inside a bowl inside a bowl filled with warm/hot water and cover with a towel! It doesn’t have to be complicated just an even warm temperature for about 12 hours for this yoghurt.


1 cup of coconut meat

a drizzle to 1/2 cup coconut water/milk kefir (depending on the wetness of the meat)

Add the meat to a blender or food processor. Add a little kefir to get the yoghurt started. Blend on slow to start with and then on high adding more kefir as necessary until you reach a cream consistency (incidentally this is how I make my coconut cream). Add to your vessels- this makes about 8 portions of yoghurt (with each portion for me and my son being about 3 tbs). I put in my dehydrator at 100 degrees (Fahrenheit- because that is what the dial measures in- normally work in centigrade so its confusing to me) leave for 12 hours! This also means this is a raw yoghurt.

Store in the fridge! Delicious


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