gut power porridge for energy and gut health

gut power porridge
gut power porridge

Gut Power Porridge is designed to promote gut health, reduce inflammation, support your immune system, and improve energy, fat burning and sugar metabolism – Lisa Rieniets ND.

the gut power ingredients

1/3 metric cup of organic oat bran.
2/3 metric cup of Bonsoy soy milk. You can also use organic almond or oat milk.
1 punnet of fresh blueberries – or half a cup of frozen organic blueberries defrosted overnight in a covered glass container.
1 sachet of Creative Gourmet frozen organic açai berry puree. Remove the puree from the sachet and defrost overnight in a covered glass container.
1 teaspoon of true cinnamon powder (Ceylon cinnamon, cinnamomum serum).
Organic maple syrup or raw honey to sweeten if required.

how to make gut power porridge

Put the oat bran, soy milk, and cinnamon into a stainless steel pot and cook using medium heat.

Stir the porridge as it’s cooking until it thickens. This takes only a few minutes once it starts simmering.

When your porridge is cooked, remove it from the stove and stir in a sachet (100g) of acai puree.

Pour your porridge into a breakfast bowl and add blueberries, a dash or two of extra soy milk.

Add a drizzle of pure maple syrup or raw honey if sweetening is required.

If you forget to defrost your berries overnight, add frozen blueberries while your porridge is cooking. Add frozen acai once the porridge is cooked and stir thoroughly until it dissolves.

Make sure you use only organic ingredients and true cinnamon for this recipe.

If you don’t feel like porridge for breakfast – add the ingredients to your morning smoothie.

why this recipe is good for gut health


We use organic plant-based milk because of what it doesn’t contain. The presence of hormones in animal milk products have the potential to disrupt your endocrine system (hormones) and are linked to breast, testicular, and prostate cancers.


Oat bran is a prebiotic, nutritional powerhouse for gut health. We use the bran because it has more protein, fewer carbohydrates, is higher in nutrition, has 50% more fibre, and fewer calories than quick or rolled oats.

Action & Use

Absorbs fats • High in soluble fibre • Lowers cholesterol • Lowers risk of colon cancer • Reduces high blood pressure • Helps you feel full for longer • Improves blood sugar control • Reduces risk of heart disease • Promotes healthy bowel function • Rich in polyphenols to protect cells • Reduces abdominal and reflux pain • Anti-inflammatory relief for irritable bowel conditions • Feeds, restores and promotes the growth of healthy gut bacteria • A higher intake of fibre is associated with a lower prevalence of gallstones.


Acai (ah-sigh-ee) is a powerful functional food, rich in antioxidants and anti-inflammatory support.

Action & Use

Nutrient-dense • Contains healthy fatty acids • Acts as a prebiotic in your gut • Stimulates healthy digestion • Assists fat metabolism • Anti-inflammatory • Balances blood sugar • Brain food assists cognitive function • Protects central nervous system • Aids pain reduction and improvement in mobility • Boosts skin health and wound healing • Improves cholesterol levels • Boosts stamina and energy • Healthy ageing • Boosts immune cell function • Promotes heart health • Anti-cancer effect • Anthocyanins help improve eyesight.


Ceylon cinnamon is full of anti-inflammatory properties that promote gut health and aid digestion.

Action & Use

Antioxidant • Autoimmune symptoms • Bacterial infections • Blood pressure (hypertension) • Brain food • Candida • Central nervous system • Cholesterol • Cognitive decline • Gut and colon health • Dental health • Diabetes • Fungal infections • Heart health • Insulin resistance • Neurodegenerative disorders • Viral infections • Weight management • Wound healing.

a superfood breakfast is a great way to start each day!

black seed oil recipe for health and wellbeing

black seed oil recipe
black seed oil recipe

Our black seed oil recipe is designed to support your immune system, bones, brain and gut health, to soothe inflammation, and as a tonic to rebuild your vitality if you have been ill or need to recharge. Lisa Rieniets ND

The Ingredients

2 tablespoons of cultured coconut yoghurt.

1 teaspoon of organic cold-pressed black cumin seed oil (black seed oil).

1 heaped teaspoon of organic black sesame seed tahini.

1 teaspoon of raw honey.

How To Make It & Take It

The recipe itself is so easy to make. You start with an unsweetened, pure cultured coconut yoghurt and then add the other ingredients to the yoghurt.

Mix all of the ingredients thoroughly together in a cup, and eat it in the morning after breakfast to support your energy levels for the day.

It’s the nutrition in the ingredients you’re after but there’s no reason why you can’t play with the recipe. Add your favourite berries or raw cacao to the mix if you want an extra boost of antioxidants.

Black seed oil is potent. That’s why we soften the effect on your gut with coconut yoghurt. It’s also better to start by using half a teaspoon of oil for several days and build up to using a full teaspoon.

We use honey in the recipe to sweeten as well as promote healthy digestion and support your immune system. If the taste of black seed oil is too strong for you, try adding another teaspoon of raw honey.

Some people prefer to take the black seed oil part of our recipe by itself, rather than with the other ingredients. That’s fine but make sure you take the oil after you have eaten food. If you prefer to take black seed oil separately, swallow it straight off a teaspoon and follow with a chaser of fresh juice. The benefits of black cumin seed are worth it so find a way to take it that works for you.

For general health, enjoy the recipe 2-3 times a week. If you are healing and rebuilding your vitality, you can eat this recipe every day until your symptoms are alleviated. Talk to your health practitioner first to make sure that there are no contraindications if you are taking prescribed medicine.

Why this health recipe is so good for you


We use coconut yoghurt because of what it doesn’t contain. The presence of hormones in animal milk products have the potential to disrupt your endocrine system (hormones) and are linked to breast, testicular and prostate cancers.

When you eat cultured coconut yoghurt (instead of traditional dairy) you still get an abundance of live probiotics, which calm chronic inflammation by improving the levels of healthy bacteria in your gut.

Probiotics are also associated with decreased diarrhoea and constipation; improved digestive symptoms, glycaemic control, antioxidant status, blood lipids, oral health and breastfeeding outcomes; enhanced immunity; and eradicating helicobacter pylori, which cause ulcers.

If you live in Australia, we use a local coconut yoghurt called COYO because it is organic, contains no refined sugars or preservatives, and it’s full of live probiotics. It’s rich, creamy and delicious.


Black seed is known for fighting bacteria, viruses, fungal infections, inflammation, cancer and parasites.


immunostimulant, antibacterial, antifungal, anti-ulcerative, anti-inflammatory, anticancer, antioxidant, anti-tumorous, antipyretic, hypoglycaemic, immunomodulatory, anti-hypertensive, anti-depressant, antispasmodic, hepatoprotective, anti-parasitic.

Traditional Use

Candida albicans • bacterial and viral infections • boosting immune cell activity and antibodies • high in antioxidants. • asthma and reducing airway inflammation • natural anti-inflammatory for joint pain • used topically for skin conditions such as acne, eczema, psoriasis • blood sugar and cholesterol balance • weight loss • digestion and gut health • allergies and hay fever • brain health and cognition • kidney and liver protection.

Nigella sativa has been used as a traditional medicine for centuries. The oil and thymoquinone (TQ) extracted from its seeds are effective against many diseases including cancer in the blood system, lung, breast, bone, kidney, liver, prostate, breast, cervix, and skin; cardiovascular complications; diabetes; asthma; and kidney disease.


Black sesame seed tahini is full of essential vitamins, minerals and healthy fats that have anti-inflammatory properties.

Sesamin and other antioxidants in sesame seeds can help ease inflammation and pain related to injury, lung disease and arthritis; prevent free radical damage to your cells; improve brain health and the risk of developing dementia; and have been studied extensively for their anti-cancer potential, including colon, lung, liver, and breast cancer.

Sesame seeds are also used to help regulate blood pressure, cholesterol and the risk of heart disease, prevent diabetes, strengthen bones, muscles and joints, improve skin health, and relieve constipation.

In Chinese herbal medicine, black sesame seeds are used to prevent and reverse common signs of aging like loss of hearing, poor memory, grey hair, skin pigmentation, wrinkles, and poor eyesight.

recipes for health and healing

Nutrition and health are inseparable. We truly are what we eat.

If you are looking for inspiration and ideas for healthy eating, check out our NUTRITION category in our Friends directory.

all the very best!

immune protect essential oils for diffusers

Essential Oil Diffuser
Essential Oil Diffuser


Eating healthy food, washing your hands, getting a good night’s sleep, exercise and stress management help guard your immune system. You can also diffuse germ busting essential oils to help prevent the spread of airborne pathogens.

immune protect essential oils


Antispasmodic, antiseptic, antibiotic and disinfectant in nature, bergamot is traditionally used to relieve congestion and respiratory symptoms including chronic coughing, asthma, colds and flu.


Antibacterial, antiviral, antifungal, antimicrobial and carminative in nature, cinnamon is traditionally used to relieve the symptoms of colds, flu sore throat and congestion.


Antiseptic, anti-viral, anti-bacterial, anti-inflammatory and anti-fungal, clove oil is traditionally used for respiratory disorders including coughs, colds, bronchitis, asthma, and sinusitis. Chewing a clove bud can be used to soothe sore throats.


Antiseptic, antimicrobial, antiviral, anti-inflammatory, antibacterial, antifungal, antispasmodic, decongestant in nature, eucalyptus essential oil is traditionally used for respiratory issues including colds and flu, cough, runny nose, sore throat, nasal congestion, bronchitis, asthma and sinusitis.


Antibacterial, antifungal, analgesic, tranquilising, anti-inflammatory, frankincense works as an expectorant to clear the nasal passageway, promotes the relief of congestion, bronchitis, asthma, and sinusitis, encourages easier breathing, is calming, reduces inflammation, pain, and stiffness.


Calming, sleep-inducing, analgesic, disinfectant, anti-inflammatory, antiseptic, and antifungal lavender essential oil is traditionally used for throat infections, flu, coughs, colds, asthma, sinus congestion, bronchitis, laryngitis, tonsillitis and to protect the immune system.


Antiseptic, antiviral, bactericidal, disinfectant, restorative, and tonic lemon essential oil is traditionally used to inhibit viral and bacterial growth and fight infections.


Antibacterial, antiviral, antioxidant, antifungal, antiparasitic, lemon balm (Melissa) is traditionally used to relieve colds, asthma, bronchitis, influenza, candida and herpes.


Antibacterial, antifungal, anti-inflammatory lemongrass essential oil is effective against a variety of drug-resistant bacteria including those that cause pneumonia and staph infection.


This potent antimicrobial, antiseptic, antiviral, antifungal essential oil is more powerful than tea tree oil. Beneficial for colds, flu and chest congestion. Fantastic natural germ killer.


Antiseptic, antibacterial, antiviral antipyretic, lime oil is traditionally used to help fight common colds, bacterial infections and influenza, soothe bronchitis, and cool fevers.


Antiseptic, anti-fungal antibacterial and antiviral, niaouli is traditionally used to aid recovery from colds and flu, sore throats, nasal congestion, and coughing. Inhaling niaouli oil in a steam bath can help open sinus passages to improve congested breathing.


Antiseptic, anti-inflammatory and antidepressant, orange essential oil is uplifting for both the immune system and emotions.


Antioxidant, antibacterial, antifungal, antiviral, analgesic and anti-inflammatory, oregano essential oil is traditionally used for treating fevers and respiratory symptoms, sinus and fungal infections, coughs, colds and flu virus, and to speed recovery.


Antiseptic, antimicrobial, antifungal, antiviral, decongestant, peppermint essential oil is traditionally used to relieve headaches and sinus congestion, soothe airways, disinfecting surfaces, and inhibiting airborne pathogens.


Antibacterial, anti-catarrhal, antifungal, anti-infectious, anti-inflammatory, expectorant rosemary essential oil is traditionally used to clear the respiratory tract, asthma, bronchitis, catarrh, sinus, colds, sore throats, coughing and flu.


Antiseptic, antiviral, bactericidal, fungicidal, sweet marjoram is traditionally used for chronic coughing, bronchitis, colds, flu, excess phlegm and congestion of the nose, throat, sinus and lungs associated with colds and viral infections.


Antimicrobial, antiseptic, anti-inflammatory, immunomodulatory and antioxidant thyme is traditionally used to alleviate coughs and respiratory tract infections.

immune protect blends

You can add any combination of your favourite germ busting essential oils in your diffuser to help purify the air in your environment.  We make up 50ml bottles of essential oil blends, ready for use at home and work.

Immune Guard

10ml Lemon Myrtle

10ml Rosemary

10ml Eucalyptus

10ml Peppermint

5 ml Clove

5ml Cinnamon bark

Traditional Thieves Blend

15ml clove

15ml lemon

10ml cinnamon bark

5ml eucalyptus

5ml rosemary

Breathe Easy

10ml peppermint

10ml sweet marjoram

10ml roman chamomile

10ml eucalyptus

10ml niaouli

You can also use Breathe Easy for steam inhalation to help relieve a blocked nose or painful sinuses.

  1. Boil one litre of water and pour it into a sturdy bowl.
  2. Add 15-20 drops of Breathe Easy essential oil blend.
  3. Place your head over the steaming water and drape a towel over your head, creating a tent that traps the steam so it can drift into your nasal passages.
  4. Gently inhale the steam for about 5 minutes at a time. Keep your eyes closed to avoid stinging.
  5. If your nose is red and sore, apply castor oil on any tender skin before you steam to act as a barrier and prevent stinging or further skin irritation.

Please be careful when you use boiling water. Humidifiers and vaporisers are considered safer to use for children.

how to diffuse essential oils

There are all kinds of essential oil diffusers. However, coldwater ultrasonic diffusion is considered safe and effective.

Ultrasonic diffusers come in different sizes and it’s best to follow the manufacturer’s directions. 

As a general rule though, if you have a 100ml diffuser, use 3-5 drops of essential oils. For a 150ml diffuser, use 8-10 drops. A large 500ml diffuser requires about 15-20 drops of essential oils.

how long you should diffuse

You don’t need to diffuse essential oils all day long. They are powerful and you don’t want to overpower a room either. 

It’s recommended that you diffuse essential oils for an hour and turn your diffuser off for an hour.

Make sure you have good ventilation too.

health notes

If you suffer from allergies, you’re pregnant, or you take prescribed medications that are sensitive to interactions, please check with your health practitioner before using essential oils.

Essential oils can be toxic to animals. Please check with your vet before using essential oils near your pets.

all the best!

hand sanitiser recipe with essential oils, colloidal silver and peroxide

Hand Sanitiser Recipe
Hand Sanitiser Recipe


Washing your hands is one of the most effective ways you can help stop the spread of disease-causing germs. However, there are times when you don’t have access to hand washing. That’s when hand sanitiser can come to the rescue.

how most hand sanitisers work

Hand sanitisers sit on your skin and kill germs on contact. The hero ingredient is alcohol. 

Most hand sanitisers sold contain isopropyl (isopropanol) alcohol. It’s a controversial ingredient because we absorb a certain percentage of what we put on our skin. Isopropanol is a poison that converts into acetone in your liver, which is highly toxic and can result in organ failure if consumed. 

Ethanol (grain alcohol) is a safer antiseptic that doesn’t have lasting toxic effects. But you need to use at least 180 proof vodka for it to kill germs effectively. That can be expensive if you use a lot of hand sanitiser.

Alcohol also dries out your skin and can be an irritant for people prone to eczema or dermatitis. If you are making an alcohol-based hand sanitiser, use two parts aloe vera gel to one part ethanol to help protect and moisturise your skin.

alcohol-free immune protect hand sanitiser

We make our own alcohol-free hand sanitiser, using aloe vera gel, colloidal silver, hydrogen peroxide, and antibacterial essential oils.

Aloe vera contains six antiseptic agents that inhibit fungi, bacteria, and it inactivates viruses such as herpes simplex, varicella-zoster and influenza.

Colloidal silver contains nano-sized silver particles suspended in a liquid. Silver is an antimicrobial agent that is used to destroy bacteria, virus and fungal infection.

Hydrogen peroxide works by producing destructive free radicals that can attack membrane lipids, DNA, and other essential cell components. It is antibacterial, anti-fungal, antiviral and is also used to destroy mould and mildew.

Essential oils have powerful, antibacterial, antiviral and antifungal properties. Because essential oils are so potent, you only use a maximum of 2-3% in any skincare recipe. The total amount of essential oils in this recipe is 1.5ml, which is less than 1% but still powerful.

hand sanitiser recipe


1 metric cup (250ml) aloe vera gel.

2 metric tablespoons (30ml) colloidal silver.

1 metric tablespoon 3% hydrogen peroxide.

10 drops lemon myrtle oil.

10 drops peppermint.

10 drops rosemary.

10 drops eucalyptus.


Add the aloe vera, peroxide and colloidal silver into a glass bowl and stir until the ingredients meld into the gel.

Gently stir in each essential oil until thoroughly combined.

Use a funnel and pour your hand sanitiser into dark glass bottles that have a lotion pump dispenser.

You can also buy wide mouth ceramic jars with lotion pump dispensers for larger amounts of sanitiser.

The safest, environmentally friendly storage is glass. Essential oils and alcohol degrade plastic.

Store your hand sanitiser away from heat and direct sunlight to protect the ingredients.

hand sanitiser notes

Application: You need to wait for hand sanitiser to dry after applying it. If you’re in a hurry and wipe off any excess, you will reduce its effectiveness. Just wave your hands around until it sets.

If your hands are dirty or greasy, hand sanitiser isn’t going to work for you. Wash your hands first.

For proper protection, apply hand sanitiser on the back and front of your hands, in between your fingers, under your fingernails, and around your wrists. Then wait for it to dry.

Lemon myrtle essential oil: This potent antimicrobial, antiseptic, antiviral, antifungal essential oil is more powerful than tea tree oil. Beneficial for colds, flu and chest congestion. Fantastic natural germ buster.

Peppermint essential oil: Antiseptic, antimicrobial, antifungal, antiviral, decongestant, makes peppermint perfect for disinfecting surfaces and inhibiting airborne pathogens.

Rosemary essential oil: Antibacterial, anti-catarrhal, antifungal, anti-infectious, anti-inflammatory, expectorant rosemary essential oil is traditionally used to clear the respiratory tract, asthma, bronchitis, catarrh, sinus, colds, sore throats, coughing and flu.

Eucalyptus essential oil: Antiseptic, antimicrobial, antiviral, anti-inflammatory, antibacterial, antifungal, antispasmodic, decongestant in nature, eucalyptus essential oil is traditionally used for respiratory problems including colds and flu, cough, runny nose, sore throat, nasal congestion, bronchitis, asthma and sinusitis.

Hygiene boost: Make handwashing your primary hygiene strategy in conjunction with hand sanitiser. Check out our essential oil foaming handwash recipe. You might also like to look at other natural germ busting skills we feature in our blog.

Where to buy aloe vera gel: It’s cheaper to buy aloe vera gel in bulk. If you live in Australia, have a look at Aloe Vera Australia or search online for local suppliers.

Where to buy colloidal silver: I use Allan Suttons colloidal silver solution, which you can buy from your local health food store in Australia.

The World Health Organisation provides two formulations for making alcohol-based hand sanitiser you might like to research at

health notes

Essential oils can be toxic to animals. Please check with your vet before using essential oils near your pets.

If you suffer from allergies, you’re pregnant, or you take prescribed medications that are sensitive to interactions, please check with your health practitioner before using essential oils.

If you suffer from liver disease, talk to your doctor before using hand sanitisers that contain alcohol. 

advice for travelling

There are websites that can help you keep up to date with changes in the destinations you plan to visit. SmartTraveller provides security, safety, disaster and health information, including the latest advice on Coronavirus (COVID-19). You can also check with your travel agent for updates before travelling overseas.

All the very best!

How to apply hand sanitiser
How To Apply Hand Sanitiser

quick boost orange juice

Foodboost Recipes Page
Foodboost Recipes Page


Boosted orange juice is for those days when you wake up, and you’re just not right. You feel tired, a bit headachy, your throat feels scratchy – like you might be coming down with a cold.

This is the perfect time to help your body knock out those germs before they get a hold of you.


1 teaspoon of immune+ powder.

1⁄2 a teaspoon of fresh orange zest.

1⁄2 a teaspoon of finely zested ginger (optional – delicious zing – great for sore throats).

1⁄4 teaspoon of finely chopped chilli or dash of cayenne pepper (optional – great if you have a cold).

1-2 freshly squeezed organic oranges.

1-2 teaspoons of raw or Manuka honey.

hot water.


Put the kettle on.

Place the immune+, ginger, cayenne and orange zest into your favourite mug.

Pour a little bit of boiling water over the ingredients to release the flavours and stir.

Add the fresh orange juice.

Top up your mug with hot water.

Add honey.

Sip slowly.


Immune+ supports your immune system.

Raw honey is a natural antibiotic with broad antimicrobial activity. If you are vegan, use organic maple syrup.

Manuka honey contains non-hydrogen peroxide, which gives it even greater antibacterial power.

You can use half a teaspoon of organic turmeric powder with the immune+ for its anti-inflammatory properties.

The antimicrobial, anti-inflammatory and anti-allergenic properties, flavonoid and vitamin C content in orange zest add an extra boost of support for your immune system.

Makes sure you use oranges that are grown without the use of pesticides, so there is no toxic chemical residue contaminating the peel.

If fresh oranges aren’t available, buy organic orange juice, or you can use lemons.

If you are feeling nauseous, use apple juice – even better if it’s fresh juice.

Make sure you use organic apple juice. Most conventionally farmed apples are drenched in pesticides that even penetrate the peel – avoid them.

Take some time to rest if you can and sleep.

take care!


infused water boost

Foodboost Recipes Page
Foodboost Recipes Page


Drinking water is essential for the function of every cell and organ in your body.

Your body uses water to maintain its temperature, lubricate your joints, deliver nutrients to your cells, and remove wastes.

A common health issue for many people is dehydration, which happens when you lose more water than your body takes in. 

Dehydration lowers your blood volume. Your heart has to then work harder to pump the reduced amount of blood and get enough oxygen to your cells.

That’s why, if you’re dehydrated, you can feel sluggish and dull-headed. 

Mild levels of dehydration can lead to headaches, constipation, imbalance in your body’s electrolytes, disruptions in mood, cognitive functioning and memory, and enhance anxiety. 

Dehydration is also a risk factor for high blood pressure, coronary heart disease, as well as delirium presenting as dementia in the elderly and the very ill.

The simple cure to avoid dehydration is WATER.

If you’re ‘blah’ about the taste of water, buy yourself a glass water infusion bottle and fill it with slices of lemon, lime, cucumber, kiwi fruit or fresh berries.

Drinking plenty of water will enhance your energy and alertness, and can even help you lose weight because it increases your metabolism.


1-litre glass infusion drinking bottle.

slices of fresh strawberries.

thin slices of cucumber.

slices of lemon or lime.

chopped fresh mint leaves.

fresh ginger slices.

fresh pineapple.

a stick of fresh lemongrass.

1 teaspoon of immune+.


Have fun creating your favourite water infusion flavours. There are no rules except you drink the water within 1 day.

If you’re too busy in the morning to make infused water, do it the night before and store it in the fridge ready to grab in the morning.

Start by adding 1 teaspoon of immune plus to your water bottle.

Pour a little bit of boiling water over the immune+ to release the flavours. Let it cool.

Fill your water bottle halfway with your choice of fruits, berries, or fresh herbs.

Top your bottle up with distilled or pure, filtered water.

Infuse your water for about 2 hours before drinking it.


You can reuse the same fruit in your water bottle throughout the day and add more water. But if you’re using soft fruits, like melon and strawberries, make a fresh batch when they start looking ‘mushy’ or keep your water in the fridge to avoid a buildup of bacteria.

You can also eat the fruit, although it may lack flavour when it’s been infused in water, or simply compost it.

If you are not using organic fruit, make sure you wash the fruit thoroughly to remove any toxic chemicals and harmful residues.

healthy hydration tips

Dehydration drops your energy and can lead to serious health consequences. So here are some tips to help you manage your hydration.

Drink pure water throughout the day, even if it means buying a good quality stainless steel or glass water bottle and carrying it with you wherever you go.

Limit drinks that act as diuretics and dehydrate you, such as alcohol, coffee and sugar-laden, salt-loaded or caffeinated soft drinks (soda, pop, cool-drink, carbonated).

Eat plenty of water-rich foods, such as melons, berries, oranges, apples, fruit, salads and vegetables, broths, smoothies, nut milks, fresh juices, and soup.

Hot weather and exercise means that you need to drink more to replace what is lost through perspiration. 

Highly active people should drink to keep pace with their sweat loss. That means drinking water before, during the period of activity, and afterwards. 

If you sweat more than usual (activity or illness) • if you suffer from a bout of gastro (diarrhoea or vomiting) • if you experience high levels of stress • your electrolyte balance can be compromised and needs to be restored.

If you buy electrolyte drinks, investigate the ingredients because some of them are just a mixture of salt, sugar, and colouring added to water, and these ingredients dehydrate rather than rehydrate your cells. 

Magnesium based electrolyte mineral drinks are optimal for rehydration. Visit your naturopath, health store or local chemist for advice.

Pure, fresh coconut water is a natural rehydrating fluid for replacing lost electrolytes. 

You can also make homemade electrolyte drinks with lemon and lime juice, ginger, honey and water, with a twist of Himalayan or pink lake mineral salt.

One way to make sure you are properly hydrated is to check your urine. If it’s clear, pale or straw-coloured, all is well. If your urine is darker and has a stronger odour – then grab a glass of water and rehydrate.

Make sure you stay hydrated all year round because dehydration is debilitating. Symptoms can range from a loss of energy • dry mouth • dry skin • poor concentration • headaches • cramps • dizziness • confusion • muscle weakness • poor co-ordination • heart palpitations • through to vomiting • diarrhoea • seizures • heart failure • and even death. 

If you suspect you are severely dehydrated, seek medical attention immediately.




blueberry mousse boost for balanced energy and gut health

blueberry mousse boost
blueberry mousse boost


If your mornings are busy, then Blueberry Mousse Boost is perfect for you.

You can make it the night before, grab it in the morning and run.


1 tablespoon of organic black tahini.

1 teaspoon of immune+ powder.

3 measured tablespoons of chia seeds.

1 teaspoon of pure maple syrup.

1⁄2 a cup of coconut yoghurt.

1⁄2 a cup of organic coconut or soy milk.

1 cup of fresh or frozen organic blueberries.

how to make mousse boost

Make this recipe the night before, ready for breakfast the following day.

If you are using frozen berries, defrost them.

Blitz all the ingredients but only half the berries in your blender.

You can also add a capsule of friendly bacteria to give your gut an extra boost of goodness.

Divide into two mason jars and press the rest of the blueberries into each mousse.

Seal the jars and refrigerate overnight.

Serve with a dollop of coconut yoghurt and a handful of chopped organic walnuts.

why blueberry mousse boost is good for you

Immune+ supports your immune system.

Chia seeds are very rich in fibre and omega-3 fatty acids to benefit digestion, heart health, diabetes, and gut health.

The unique gelling action of chia seeds keeps you feeling full and helps balance your blood sugar. The combination of soluble and insoluble fibre slows down your body’s conversion of starches into sugars and reduces sugar cravings.

Plant-based milks are a good source of vitamins, minerals and protein.

Berries boost antioxidants, anti-ageing protection, hair skin and nail health, and support your immune system.

Sesame seeds are rich in minerals, vitamin E, omega-3 fatty acids, and antioxidants that protect your immune system, liver and kidneys from free radical damage and disease. They are also known for easing inflammation and pain related to arthritis and have a positive impact on cholesterol levels.

We use tahini in this recipe because it is a protein-rich paste made from sesame seeds that promote bone, skin, brain and heart health.

Tahini is high in B vitamins, which play an essential role in converting nutrients into energy – PLUS – the phytoestrogens in tahini support female hormone balance.

We use black tahini in this recipe because it is slightly sweeter, and has a higher level of calcium than white sesame seeds. However, both black and white sesame seeds are nutrient-rich and beneficial.

If you have tree nut allergies, you may also be allergic to sesame seeds. Check with your health practitioner before trying tahini.

Raw walnuts are a good source of omega-3’s for brain health and promote gut health.

a perfect energy balancing breakfast!

immune protect foaming hand wash recipe

Foodboost Recipes Page
Foodboost Recipes Page


Handwashing is still one of the most effective ways to reduce the spread of germs and infection.

This foaming liquid handwash recipe is such a winner that I get asked by family and friends to make it for their birthday and Christmas gifts.

I hope you enjoy it too.


500ml distilled water.

500ml coco-olive liquid soap.

20ml peppermint essential oil.

10ml lemon myrtle essential oil.


2-litre glass measuring jug.

Wooden spatula.

5ml and 20ml metric stainless-steel measuring spoons.


1-litre glass storage container.

Soap foamer dispenser.


This recipe is easy to make.

Pour 500mls of distilled water into a two-litre glass mixing jug.

Add 500mls of coco-olive liquid soap base.

To avoid creating bubbles galore, gently stir the soap and water with a wooden spatula until they combine.

Add 20mls of peppermint essential oil (2% essential oil content).

Add 10mls of lemon myrtle essential oil (1% essential oil content).

Stir thoroughly and lightly until the essential oils disperse into the soap.

Using a funnel, fill your foam soap dispenser to the recommended level.

Pour the rest of your hand hygiene soap into a glass storage container.

Use within 12 months.


Lemon myrtle (backhousia citriodora) is more ‘lemonier’ than lemon yet softer and sweeter. Plus, this potent antimicrobial, antiseptic, antiviral, antifungal essential oil is more powerful than tea tree oil.

Because it is so potent, use a maximum of 1% lemon myrtle essential oil in liquid soap recipes.

Lemon myrtle is a super-effective disinfectant that cleans away dirt and kills bacteria to leave your skin hygienically clean. I combine it with peppermint essential oil.

Peppermint (mentha arvensis) is a very versatile essential oil, used for healing, cleaning and natural pest control. With its powerful antibacterial properties, and the ability to remove grease and grime, peppermint essential oil is a perfect handwashing ingredient.

I use coco-olive liquid soap for the hand wash base, which I buy online from Aussie Soap Supplies in Western Australia. It’s palm oil free and contains no parabens, sulphates, mineral oil, phthalates, formaldehyde, or PEGs. And it’s cruelty-free too – no animal testing.

Coco-olive soap has a thick consistency which I dilute with distilled water because I use soap foamers. Foaming pumps require water-thin liquid soap, making it economical because it goes further, and there’s less waste.

Davis & Waddell make an eco-friendly ceramic foam dispenser that is perfect for this recipe, and Jarmazing Products make gorgeous mason jar foam dispensers.

I make a litre of hand wash at a time and store the excess in a glass container.  And I keep liquid hand wash at my kitchen sink and in the bathrooms, so it’s right where it’s needed.

Twice as much is not always twice as good.  Essential oils are highly concentrated substances. Do not use a higher level than this recipe recommends, which is a total of 3% of the volume of soap you make.

Don’t use your cooking utensils for making soap. Essential oils can leach into spatulas and plastic storage containers. Buy a wooden spatula and keep it aside just for making hand soap.

It is better to be safe than sorry. If you have a skin condition, or you are pregnant, check with your health practitioner before using essential oils.

Do not turn soap foamers upside-down once they are filled with liquid or you will flood the foaming chamber and destroy it. If you need to shake the contents, keep the dispenser upright and agitate, using a side-to-side action.

Store your excess soap in a cool dark cupboard. If the essential oils rise to the top, give the container a gentle swirling shake. It shouldn’t occur, but you never know. If it does happen, you know what to do.

soap alternative

If you can’t get coco-olive liquid soap, use Dr Bronner’s Castile liquid soap as the base, which is widely available from health food stores and healthy living websites. You won’t need to dilute Dr Bronner’s soap because it already has a thin texture. Just add the essential oils and gently stir until they dissolve into the soap.

special note for pet owners

Essential oils can be toxic to animals. Please check with your vet before using essential oils near your pets.

special note for you

If you suffer from allergies, you’re pregnant, or you take prescribed medications that are sensitive to interactions – please check with your health practitioner before using essential oils.

happy handwashing!


immune+ sore throat soother

Foodboost Recipes Page
Foodboost Recipes Page

You have a sore throat.

It’s annoying you.

Here’s a simple, soothing solution.


1⁄2 a teaspoon of immune+.

1 teaspoon of organic manuka or therapeutic grade jarrah honey.


Stir the immune+ into the raw honey.

Place it on your tongue and let it gently dribble down your throat as you slowly swallow.

That’s it.



Sip warm herbal teas throughout the day.

Try immune-supporting green tea with fresh ginger and honey, to boost antioxidants.

Sip turmeric tea with raw honey, to relieve inflammation.

Use lemongrass tea with organic honey, to kill germs.

Drink chamomile tea, to calm and soothe.

Raw honey is a natural antibiotic with broad antimicrobial activity. If you are vegan, use pure organic maple syrup.

Rest your voice as much as possible until your throat heals.

Don’t ignore your wellbeing. If your throat is constantly sore, seek advice from your health practitioner.

we hope you get well soon!


boost tea with immune+

Foodboost Recipes Page
Foodboost Recipes Page


You love your favourite teas.

Sometimes you fancy green tea. Another day, it’s earl grey.

No matter your favourite brew, you can add immune+ to what you already do.

It’s a quick and simple way you can boost your nutrition to protect your health.


1⁄2 a teaspoon of immune+.

Your favourite choice of tea.


No matter how you brew your tea, simply add 1⁄2 a teaspoon of immune+ into your tea-making process.

If you brew tea in a pot, add immune+ when you add your tea leaves.

If instant tea is your style, add immune+ with your teabag.

That’s it.


Immune+ your way.


Immune+ is fast, not instant.

Our powdered ingredients have not been processed so they do not dissolve.

When you make tea with immune+ you have two choices:

1. You can use a fine mesh filter and avoid any sediment.

2. You can swirl your cup around and drink the goodness down.