Vegan, Gluten Free Meat Balls


Makes 14-16 meatballs


2 tablespoons olive oil
1 pound fresh white mushrooms, very finely chopped (around 6 cups)
¼ teaspoon sea salt
½ cup finely chopped onion
4 cloves garlic, minced
½ cup quick-cooking oats (GF if needed)
½ cup bread crumbs (GF if needed)
¼ cup flat-leaf (Italian) parsley, chopped
2 “eggs” (2 tablespoons chia or ground flax seeds mixed with 6 tablespoons water, set aside for a few minutes so gel can form)
1 teaspoon sea salt
freshly ground black pepper to taste
⅛ – ¼ teaspoon cayenne pepper, or to taste
½ teaspoon dried oregano
(for a non-vegan option, use real eggs and add 1 ounce of shredded parmesan cheese)
4 cups of marinara sauce
pasta of your choice


Heat olive oil in a skillet over medium-high heat. Add mushrooms and season with salt. Cook until golden brown and all liquid has been evaporated.
Add chopped onion and cook until onion is translucent. Add garlic, stir and cook until fragrant. Transfer mixture to a mixing bowl.
Mix in oats (cheese if desired), bread crumbs, parsley, “eggs,” sea salt, black pepper, cayenne pepper, and oregano. Mix well until combined. If pressed, mixture should hold together.
Cover bowl and refrigerate overnight.
Preheat oven to 450 degrees. Line a baking sheet with parchment paper and set aside.
Measure out 2 tablespoons of mixture and roll into balls. Place on lined baking sheet.
Bake until meatballs are lightly golden brown, around 20-25 minutes depending on your oven.
Bring marinara sauce to a boil in a large saucepan; reduce heat to low. Gently stir meatballs into sauce until coated. Simmer meatballs in sauce until cooked through, 45 minutes to 1 hour. (this step is really important…don’t skip!)
Meanwhile, cook pasta according to package.
Serve meatballs and sauce over cooked pasta.


Avocado Egg Boats – Healthy and Easy recipe!

Avocado Egg Boats

Avocado Egg Boats


Salt & Pepper

Heat a non-stick skillet to medium low heat. Lightly spray with oil. Slice an avocado with the skin ON lengthwise, forming one thick slice in the middle. (You will have some leftover avocado pieces).

Remove the seed and use a small cookie cutter to make a hole in the center of your thick slice.

Place the avocado slice in the pan. Crack a medium sized egg into the center of the hole. Cover and cook for a minute or two, until the egg is as you like it.

Season with salt and pepper and serve.



Spatone – Liquid Iron Supplement


For Women

Generally, women have higher iron requirements than men due to extra demands caused by blood loss during menstruation or pregnancy.

In fact of all the minerals iron is the only one where women’s requirements are greater than men’s.It’s not surprising therefore that many women are found to be low in iron, in particular vegetarians and women who exercise regularly, e.g. female runners.

Latest figures from the Department of Health1 show that as many as 91% of women aged 16-64 may not get their recommended daily amount (RDA) of iron from their diets.
One third of all women, and two in five under the age of 34, have intakes so low that it affects their health.
An additional 6% of women have full blown clinical anaemia, which leaves them feeling chronically tired and unable to concentrate.
Spatone is a natural iron-rich mineral water from Snowdonia, Wales that is scientifically shown to help maintain healthy iron levels whilst being extra gentle on the stomach.
Discover Spatone AppleSpatone is now also available with a delicious apple taste and added Vitamin C – all the goodness of Spatone now even more convenient!

For Men

Adult men can, and do, become iron deficient, but not nearly as much as children and women, for obvious reasons: no growth spurt and no menstrual blood loss.
However, men who participate in endurance sports on a competitive level may have a higher need for iron due to iron lost as part of strenuous exercise or footstrike haemolysis in runners. The highest loss of iron per day in top class athletes can be up to a staggering 2mg!1

Whilst for women, iron deficiency is largely contributed by their monthly cycle; for men, iron deficiency may be due to an underlying medical condition such as peptic ulcers, astric ulcer, haemorrhoids or other forms of gastrointestinal bleeding. Because iron deficiency in men is not as common as with women, symptoms may not be related to iron deficiency at first.
If you experience symptoms of iron deficiency, please consult your health care professional for further examination and advice.

For Children

In 2001, the World Health Organisation found 10-20% of children aged 1 year to be anaemic in industrialised countries.
Newborns have an average of 500mg of iron in their body but by the time our children reach adulthood they need to accumulate 10x as much!
The recommended daily allowance of iron (RDA) for children is 8 – 10mg per day. However this takes into account the poor absorbtion of iron from food sources. It is said that breast-fed babies need less because iron is absorbed three times better from breast milk.

A common time for iron depletion in babies and toddlers is between 9 – 24 months. Please pay particular attention to ensure iron-rich diets for your baby or toddler and do not delay seeking medical advice if concerned.

Drinking too much cow’s milk is a common cause of iron depletion in young children because cow milk contains little iron but plenty of calcium which is believed to inhibit the absorption of iron.

Children who don’t get enough iron through their diet are at risk of developing iron deficiency. Iron is well known to play a crucial role in both the physical and cognitive development during childhood. There are large areas in the brain that are saturated with iron (equal to the liver) thus indicating the importance of iron for brain development.

Spatone is suitable for children from the age of two. So whether you have toddlers or teens – by encouraging them to drink one sachet of Spatone a day you help support their development.