Breakfast On The Run

24 hours left!

That is all the time left to register for this Saturday’s Wholefood Workshop…. Tickets close Thursday 1pm!! Tomorrow!!!!

If you think eating a rice cracker is better for your health than eating sugar… you will enjoy my workshop.

If you want to enjoy sweet food whilst losing fat.. you will enjoy this workshop!

If you want to know how to make amazing meals and snacks from scratch- without being a miracle worker, or trained chef- you will enjoy this workshop!

If you want to lose weight without dropping your metabolismyou WILL enjoy this workshop!

Real food. Real results. Real lifestyle changes.

Register today by emailing me here:

Subscribe to this website by sticking your email in the little box at the top of the page- right handside.

Come and enjoy an afternoon filled with refreshing fun, relaxation and learning!

Eat loads of delicious food- that you make yourself – and feel the difference wholefood gives your body, mind and soul!

BUT – 

Last chance for this Saturday’s Wholefood Workshop focusing in on WEIGHTLOSS and HEALTHY SNACKS for the whole family…

Come along and have a great afternoon- so you can make changes in your own home with ease!

xx Vashte xx


Call: 0419 275 910

Wholefood Workshop dates with Vashte Oct- Dec


Fresh Fruit and Mint with Coconut Cream and Chia

by Vashte on November 20, 2013

wholefoods- sugarfree – glutenfree- weightloss – fatloss- raw- healthy eating

Fruit Salad, Chia and Coconut Delight

The food I post is designed to be easy, nutritious and wholesome. I believe in health from the inside out, which is the exact opposite to the way the world is focused. Many people today ‘look’ healthy but just as you don’t judge a book by its cover, neither do you judge the health of a human being by the ‘look’ you are presented with. So many people I know ‘look’ the part but are carrying illnesses you would never dream possible. Many people ‘look’ the part, but when they get home they are tyrants and awful to live with as they insist on starving themselves to maintain the body everyone ‘thinks’ is desirable.

You may be aware I lost my then partner to cancer in 2011- and he was well known on the Coast as a teacher in natural health and supplements. He ‘looked’ the part, but he carried a deep dark secret that you would never know by ‘looking’. Quit the façade people!! Get real and get healthy from the inside out. I am an advocate for health; realistic health; healthy living- mind, body and spirit. Health is not rocket science; but it is facing up to your truths, your reality and not sweeping them under the carpet for vanity’s sake, or any other sake.

One Life Live it Well.

We NEVER get today back. So lets make our ‘todays’ count.

To make this simple, easy, healthy meal all you need is fresh stuff! It is worth buying organic where you can. Pesticides, insecticides, genetically modified foods, chemicals …all contribute to cancer, auto immune disorders and a plethora of other dis-eases we DO NOT have to live with, nor tolerate. Go back to living as much like our grandparents did as we can, and we may well see a marked improvement on our very own health, as well as turn the life expectancy of our children back around to actually outlive parents. Yes, the children being born today are expected to pass away before the parents. We are killing our own children. So lets be part of STOPPING THAT DISGUSTING STATISTIC- WHO IS WITH ME??

That means taking some time and thinking about the foods we eat, and where we get those foods. Yes, it may take a little thought effort. Throw away your microwaves for a start. Make your meals from scratch. Whilst this may sound horrific to some, perhaps many of you once you give it a go, you may astound yourself- as I have astounded myself!! If you had asked me 5 years ago if I knew what a kitchen even WAS … I would have told you in no uncertain terms a kitchen was a waste of space in a house!!! So if I can change- so can you. I am here to give you hope!!! :)

Fruit Salad:

Apples– you must know what they are! I have a favourite apple supplier from my favourite local farmers markets in Burleigh. He has incredibly crispy apples- and the best ever free range eggs. Definitely recommended if you are on the Gold Coast!! Apples will keep you full as they are high in fibre, and therefore will aid in passing solids; alternatively you can choose to run 10km every day to help keep things moving. I know what is easier and tastier 😉 An apple.

Pomegranate– in season now- they are the ‘passionfruit’ to any fruit salad, or green salad- they go with anything. Packed full with anti-oxidants and have a heavenly taste!

Fresh mint – buy it or better still, grow your own. I live in an apartment with searing heat from the sun. Mint is resilient. If I can not kill mint, you wont be able to either! Grow it and add it to any meal you like! I love it with my apples. It freshens any meal, salad- green or fruit. Yum!

You can add any fruit you like to a fruit salad. What do you like? Add your favourite fruit and you have a fruit salad. This fruit salad is not too high in natural sugars (fructose). Sifferent fruits contain different natural sugar levels. if you don’t like too much sweetness and sugar, stick with my simple salad.

I added a little cereal to my fruit salad- just a sprinkling for texture. I am not a fan of cereal but when I do have it, it is always gluten free. The best cereals are seeds only- I don’t eat many grains as my body does not like them glutenfree or not. I have found many people to be the same and many have difficulty processing grains. If you love your cereals- try the seed only cereals. You will not need to eat as much as they swell and expand. These are generally easier to digest.

Coconut, Chia Milk/Mousse.

I have also taken most dairy out of my diet. The exception of late being Greek Yoghurt. I took dairy out as I experience bloating and lethargy after eating it- indicating an intolerance. I get that from Greek Yoghurt too but for some reason of late, I have been permitting myself to eat it despite the consequences. That is weird. Many people put up with this every single day!?? Why??

Instead of dairy there are loads of alternatives. My favourite being Coconut Milk, water and cream; (use coconut oil to cook with). Old school thinking and teaching will have you believe these coconut products are ‘bad’ for you and will make you fat. Nothing could be more wrong. False advertising, misrepresentations of truths, and a lot of money being made by the companies propagating these lies through marketing has the general public believing these lies to be truths. Coconut products can be used and assimilated by the human body readily and easily. Dairy products cannot. Dairy products make me fat. Coconut products help my body release fat as I feed it food that I can use.

Maybe your body is somewhat similar to my adult human body. Food for thought?

How to Make Coconut and Chia Mousse/Dessert:

  • Simply buy a 400gm  can of organic coconut milk or cream from your local supermarket.
  • Add 3-4 tablespoons of chia. There are black or white- both are great.-can also be purchased from the supermarket! Chia is a ‘superfood’- meaning in everyday terms – really good for you and packed with bioavailable nutrients including antioxidants (good stuff!) Chia can also help keep you full as well as clean out unwanted toxins from places in the body they are hiding. Toxins like to hide, stick and stay. Chia are one of many natural foods which can help cleanse the body of such crap. Literally.
  • Mix both together. The chia will start to expand. If you leave the coconut and chia for 15 minutes it may become mousse-like; if you leave it for an hour it will definitely expand to make this viscosity.
  • Most people will like their milk/mousse to be sweeter. You can add raw honey to the mix to sweeten. Or choose stevia. Just add to your taste preference. Stevia is a natural sweetener that is said to be easier for the body to absorb without throwing blood sugar levels off. Again, I am not a fan- try to go sugar free as much as possible- but some days- you just really want something sweet. :)
  • Add to your fruit salad and enjoy your delicious meal!!

When the blood sugar levels in the human body are unbalanced, that is when you experience those ‘çravings’. Everything that you experience in your human body can be explained scientifically. Craving CAN be controlled with the help of a balanced diet. YOU can control your eating and what you desire to eat. Most self confessed chocoholics don’t think this to be humanly possible, but I have seen it time and time again. Everything is logical, everything has an explanation, sometimes we just need to get out of our own way to realise the truth.

Try to eat more and more ‘green, leafy’ foods first. Before you reach for the sugary snack. Once the body reaches a more alkaline state, we can become more capable and in control of our food choices as blood sugars stabilise.  Often we simply no longer ‘feel’ like eating sugary products- as if you never lived with these cravings in the first place. It is not ‘will power’; it IS biochemical- we are made up from chemistry and biology after all. Right?!

Enjoy xx

xx Vashte xx


Start Your Day The Alkalising Way!!!!

by Vashte on June 26, 2013

-Breakfast- breakfast- breakfast- Alkalising Breakfast

It is said the most important meal of the day is breakfast. And yet, so many people miss it, don’t want it, cant be bothered for it, think juicing is the way to go, fruit only… so many different points of view!! And such is life. What is important is working breakfast  into your lifestyle with sense and sensibility. Forget the fads, forget the whimsical notions that just don’t last.

Oh and I know my gym junkie, protein orientated friends are advocates for the full egg breakfast, as do my paleo fans and what have you. And that is great too.

The thing is, one style does not fit all, just as one size does not fit all- my shopping friends will all vouch for that!!

What suits you? What works for you? It is up to you to work that out through trial and error. You are your own guinea pig. That is just the way the cookie crumbles. What works for me does not necessarily work for you. Some days you may be ravenously hungry and go all out with the full breakfast sunny side up, spinach, gluten free toast, salmon you-name-it-she’s-there-baby! Other days, you are just not that hungry so a piece of fruit will suffice. And so it is- listen to your body. Be sensible in knowing what your day entails. If you are off to the gym, work in an active job, run around after your children all day long.. you would be wise to opt to fill the tank with healthy whole foods and a substantial breakfast, ensuring you are well planned for the day ahead with lunch and snacks packed ready to go- or expect a blowout along the line.

What works for me is that picture up there. That substantiates a good part of my breakfast. Why Vashte? So glad you asked!!

Parts of my body can be slow moving. Unfortunately. BUT I am not alone in this. Due to years of crazy hectic dieting, fads, schemes, intense exercise whilst restricting nutritional intake, my body, along with many other bodys today, have experienced some form of digestive malfunction, slowdown or complete blowout. (That sux bigtime). Some people I know happily tell me of their frequent trips to the bathroom after every main meal they have. Show offs. As I revere that action and sooo wish I had that skill I grimace and tell them I am really ”not that interested in what their body functions are doing thank you very much”. I am however, green with envy at their marvellously action-packed internals but, instead of wishing mine were that dynamic and active, or opting to take the latest and greatest pharmaceutical drug marketed on TV  to aid digestion (lies); I have found a natural solution that I just wont leave home without!!!  Or I blow up like a balloon and life becomes… uncomfortable.

So, for those of you out there who like me, aim to keep that body cleansed, alkalised and digesting food at a rate faster than you may have experienced previously … listen up kiddos!!! This formula works for me, try it on for size, it may work for you too…

Prepare the night before, and lay your clothes out ready for a brisk walk or jog at the crack of dawn. Cover up like an eskimo with gloves, hats, whatever it takes to get that body out in the fresh, crisp air at sparrow’s fart o’clock. Along with all the other crazy locos out at this time, you will reenergise and set your day up for success knowing you have overcome that inherent desire to lie in bed for those extra few minutes… doing what exactly? Nothing but procrastinating. Go to be earlier to get up earlier if you are tired in the morning. Sleep is important, and so is the time you sleep and the quality of your sleep.

During your crazy walk or run, which you fall in love with after a short time… don’t listen to music. Practise time for you. Set your day up. Speak out loud words of gratitude and thanks for the awesomeness of the fact you are out at this time! I give thanks to God, the father. You appreciate any which way you like. Set an attitude of gratitude up for the day ahead. Visualise how your day will pan out. You are the creator of your own world. The master of the game. You call the shots. Start now. Speak it. The power of the spoken word is …very powerful. Recite Scripture and make it personal to you. Empower yourself with the Word Of God. Nothing is Impossible for those that believe in the Word Of God. Early Morning Session

After this activity lasting about 30-60minutes it is home time. Shower, and down a glass or three of warm filtered water with fresh lemon juice or apple cider vinegar. Drink as much as 1.5L of water before breakfast. GASP. I hear you. For me this is nothing- I have been drinking copious amounts of water most of my life. I exercise a lot and have uped my water intake slowly over the years. So for you, just increase glass by glass day by day or week by week. Whatever you feel comfortable doing. Just know that water is used by the body to flush fats. Fats store toxins. Toxins slow the passing of fats. ewwww. So the more clean water you drink the easier it is for the body to flush unwanted and unneeded fats and toxins. What was that? You mean a detox without ‘doing’ a detox??? Noooo !! Yes really.!! That simple.

Why the lemon or apple cider vinegar? These are both said to aid digestion and assist with metabolising your soon to be consumed breakfast. Happy days.

My breakfast consists of three steps:

  1.  Lemon juice and water. (Or apple cider vinegar)
  2.  15-30 minutes later- 2 teaspoons of Slippery Elm Bark Powder mixed with a sprinkling of cinnamon and a mug of warm water. This is not a drink, it turns into a very unattractive substance to look at, however, I find it quite pleasant to eat. This baby lines my intestinal tract and helps food slip through easily. Enough said? It is said to aid digestion. I can vouch for that one in this body :) I will not travel without it. Available from the supermarket now.
  3.  Step two fills me up so by step three I am usually almost full. My main breakfast on a usual day consists of:
  • one glass filtered water
  • 2-4 teaspoons of organic powdered greens- I like wheat grass and barley grass. You may have your own favourites for your own reasons- use those.
  • 1 teaspoon probiotics- powdered form (very important- most people are lacking in healthy probiotics in the gut due to stress, antibiotics, medications. The list goes on. Probiotics are the good guys in our gut that help to break down the food we eat. We need them. Get some probiotics!!)
  • 1 teaspoon Vitamin C with Hesperidin Complex – powdered form (this for me is the best Vit C – it has no sugar added) made by Millenium Pharmaceuticals from healthfood stores.
  • 2 teaspoons of soaked organic linseeds. (keep a protein shaker filled with water in the fridge a quarter filled with ORGANIC linseeds. If they are non organic- they do not work. Non-organic are devoid of Omega 3.  In the water,  they open and when digested, the body can easily access the essential Omega 3’s contained within. Without soaking the body will miss most of the essential Omega 3’s. Same goes for Chia seeds. By soaking, we are deactivating the protective shells housing the goods. Make sense?)

Ok!! Ok!! This glass looks scary to the naked eye and to the unconverted. However, one easily becomes a convert with the results.. ie great flush of solid matter after the event and whilst we don’t like to talk about such shitty events… Some of us find it difficult to experience shitty events, so when it happens easily and effortlessly we have cause to celebrate. Stuff the laxatives and other man made drugs. Do you realise all they do is dry out your already dehydrated intestines and bowel, thus causing MORE damage and blockage, causing you to need stronger and stronger man made B.S solutions?! Solutions that ..hmmm 99.999% of the time lead to dependency on more and more man made solutions… so ask yourself- do they or have they ever offered a true solution to the problem or just taped up the presenting damage or pain.. only to erupt in more damage and pain in the same area or worse still.. a completely different area of your body?

Get to the root cause and fix the bud. Get your digestion working efficiently and efficiently. It is said that 80% of all illness starts in the digestive system. How unfortunate that 80% of people in Australia have digestive issues… how about being part of the 20% or even better, being part of bringing that shocking statistic down? And if that stat is not 100% correct, get over it, the fact of the matter is: too many people are experiencing digestive disorders today. The great majority of today’s illnesses in the Western World can be traced back to the digestive system so how about giving your digestive system a break and sticking some ”whole foods” into that mouth of yours, sticking some alkalising cleansing foods in –assisting as opposed to hindering your body?

Eat foods that will help you live a vibrant, fun filled, energetic life! Remember how it is to be light on your feet! Feel good in your body. This body you live in is the only body you get. Treat it like the temple that it is. It is not a playground for abuse. Give yourself some respect and make the changes necessary. It starts with one step.. how about starting with breakfast?- Set your day up to create a world of life, health and vitality!!! TODAY!!!!

BE the change you want to see in your world!!!

Oh- and enjoy your full breakfast, juices etc etc… just get some natural cleansers in first and then decide if you really feel like that full breakfast every day… or maybe just some days…. give it a go and let me know what happens!!

Warning: you will be heading to the bathroom after eating a breakfast like this. Soo…. is that a problem? Or would you prefer that your food sits around in your colon festering, growing putrid, causing you wind, indigestion, acid reflux, leaky gut, and/or a plethora of other very serious, some life threatening illnesses? Me? I prefer frequent visits to the bathroom- as I know what it is like not being capable of passing solids. AND how sick the body gets. It is a long way back to recovery after that. THAT sux.

Power to You and Power to Starting Your Day the Alkalising Way!!!! Vashte untapped.

Peace Out lol

Share me. Like Me. Join Me. Follow Me. Pin Me baby!!!! Friend Me. Comment on Me!! Talk to me!!! I dig people!! Hellloooo peps!!!! Power to the peps 😉

xx Vashte xx







I posted these on my instagram page and they were a hit to look at- not to mention a hit for me to have in the fridge! Simple, easy and really good for you! Great to have on hand as a snack; or add a salad/steamed veges and voila! You have a fast healthy meal! Here is how to make Baked Eggs Layered with Broccoli wrapped in prosciutto….Baked Eggs This tasty little morsels can be whipped up in a flash. The whole family will love them and noone will know how healthy they are..unless you tell them!

What you need:

Eggs – I use organic free range eggs. I choose ORGANIC free range eggs as I prefer my chooks not to have three heads and actually be able to use their legs to support their bodies. WeBaked Egg Prep are eating what they produce and if the source is sick, that which it produces is likely to be sicker still. I eat a lot of eggs, so I want to keep them as good as they can get.  I stay away from ‘cage eggs’ and regular ‘free range’ eggs. Most ‘free range’ eggs available are from chooks who may only be freed for as little as 5 minutes per day and kept in factory farm conditions the rest. Be aware of the Madness of Marketing.

Coconut Oil – to grease the muffin tin. I prefer Coconut Oil to pretty much all other oils. It is a stable oil to cook with, and I love the flavour. Coconut Oil comes with a plethora  of great qualities for use inside and outside the body. It’s great stuff!

Muffin Tray – to cook your tasty morsels in!

Prosciutto – or any other lining you personally like. Use bacon if you like bacon. Use a vegetable if you prefer no meat- like a spinach leaf. Whatever you use it will act as the cup, or case.  Make sense?

Fresh vegetables finely chopped. I used brocolli and tomato in this batch. Use can use whatever you like. I found the tomato a bit ‘wet’ so won’t do tomato again. You could saute some onions, add garlic, pesto, cheese- whatever you like with your eggs!

How to Make It Work

Simply heat the oven to 150C. Grease your muffin tray with coconut oil so the casing does not stick- Alternatively use muffin paper cups. Now line each cup -sides and base with your chosen casing- in this instance I used prosciutto. Add a sprinkling of veges/pesto or whatever you might like with your eggs, then crack open an egg per muffin space. Season as you see fit -I use Himalayan Salt, pepper and cayenne pepper, and sprinkled goats cheese feta over some. Bake in the oven forBaked Eggs approx 15 minutes.

Voila- you have bundles of joy to eat straight away, refrigerate or freeze!

To remove them from the tray, I use a small spatula to get underneath. As they cook they come away from the edge so are pretty easy to remove. Alternatively you can use the ‘new and improved’ silicone trays. I have not cooked with these, and am not sold on their health benefits to date; but I have not researched into them.

These make great healthy options as finger foods to a party, kids food, a great protein based snack on the run, breakfast, lunch or dinner!! I love versatile fast healthy food!

Let me know how you go and what you do to stamp your style on these little gems!!!

xx Vashte xx

xx One life Live it Well xx






Yoghurt Papaya Spread

by Vashte on March 4, 2012

Yoghurt Papaya Spread on:

Gluten Free Toast or a Gluten Free Pancake. Delicious and fresh :)

Make up a batch of Yoghurt Papaya Spread and keep it in the fridge, or freeze it for a later date.




Add a small Stone Fruit Salad to give you great sources of digestive enzymes.  Stone fruit is in season right now. Fruit is best eaten in season as it is more likely to be fresh and not frozen for months before your purchase.

Ingredients for Papaya Yoghurt Spread:

  • ½ cup natural yoghurt- Greek Yoghurt is my favourite.
  • One slice of papaya, diced
  • 3 to 4 tspns of unsweetened pineapple juice, fresh is best always.
  • A touch of natural sweetener like Stevia, or raw honey if you need it.
  • 2 ice cubes.
  • 50gms of natural walnuts.

How to make it work:

Mix all ingredients in a blender together. Go the vitamix if you have one; or the magic bullet (less to clean up). Tastes best when slightly chilled hence the ice cubes.

Top your gluten free toast or pancake with your papaya yoghurt spread. Enjoy a small fresh stone fruit salad on the side. This breakfast can aid in:

  • Supporting the digestive system
  • Strengthens the immune system
  • Supports the intestinal flora
  • Is rich in enzymes such as bromelain & papain especially if you use organic fruits.
  • Give you an alkaline boost which may help to flush your body of excess waste.


Protein Waffles

by Vashte on March 4, 2012

This is a naughty treat breakfast for me although I did find the recipe for protein waffles some time back but have not been able to source cottage cheese dry curds. If you find them, let me know and I will make my own waffles, protein based. In the mean time, I just buy them.

You could use bread as a base, or even a crumpet if you like them. This breakfast is not a usual part of the recommended diet due to the sugar/carb base but I do like it every now and then. Noone is perfect all the time, and my site here is to share some favourites with you.

Enjoy xx

The waffle/crumpet/toast/ will generally be high G.I. This means a fast release of sugar into the blood stream, however when it is topped with cottage cheese which is a cource of protein, the release of sugar into the blood stream is slowed significantly making this an ‘OK’ option evern once ins a while.

Top your toast/crumpet/waffle with cottage cheese (protein) and blueberries (antioxidants to the max with loads of fibre). Yum!! Easy and fast.


Avocado and Cottage Cheese on toast

by Vashte on January 26, 2012

I choose gluten free toast as often as I can if I eat bread which is not often. However, when I am rushing, and I’m hungry this is a good option.

Toast is easier to digest than bread. Gluten free bread is much like cardboard untoasted any way so why wouldn’t you toast it? You can get some amazing gluten free bread from the supermarket these days. They are finally catching up on the demand. SO don’t feel strange asking for it there, or in a restaurant. In actual fact, if the restaurant you are in does NOT serve gluten free bread as an option-I would wonder why.

  • 60 g of light cottage cheese is one serve of protein
  • Fresh herbs from your herb garden- I know you have one right?! It will change your dining experience in a flash. Never again will you buy the wilted tasteless ‘fresh’ herbs from your local supermarket!!
  • Slice of avocado, drizzle with a small amount of olive oil and balsamic vinegar
  • Grilled zucchini
  • Sprinkle with sea salt and pepper to taste.
  • Option: teensy bit of feta cheese to sprinkle on top.

This meal has one portion of carb; one portion of fat; one portion of protein.


Bob’s your uncle! (Well he is mine anyway!)


Cottage Cheese on Toast

by Vashte on January 17, 2012

Low Fat Cottage Cheese on Gluten Free Toast

Practical breakfast for people on the run.

I’ve got marmite under there – and I KNOW thats not everyone’s cup of tea – so take that or leave it. That is up to you.

Add grated green veges on top if you like. Choose zucchini.

I have zata on top- same thing as dukkah – its a Mediterranean topping usually used for oil and bread. It adds flavour without calories.

Use paprika to aid your digestion.

Salt and pepper to taste.

Although I have said this is a good breakfast for people on the run… NEVER eat on the run. Your digestion is compromised due to high stress levels. You may not psychologically register that you have actually eaten!! People who eat on the run often find themselves overeating and ‘thinking’ they are hungr, when they ARE NOT.

MAKE yourself  SIT and eat for 5-10 minutes, and if you just can’t make the time =- GET UP 10 MINUTES EARLIER.