Everyone seems to have an opinion about what the best diet is or what foods you should or shouldn’t be eating! Every day there are articles in the news or on social media espousing the virtues of different “diets”, superfoods, nutrients and ways to improve health. Everyone’s an expert and it can be very confusing!

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We asked Nude Nutritionist Lyndi Cohen to share with us something inspirational for winter and here it is…..a Healthy Quinoa & Lentil Soup. This one looks and tastes delicious and is suitable for all ages and diets (being Vegan as well). Enjoy the gorgeous flavours and warming spices for winter…

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Winter is upon us! With it comes a whole other level of care we need to take for ourselves to ensure we don’t end up home in bed with a nasty cold or flu.

The extra stress that cold weather places on our bodies can result in all sorts of symptoms and feelings and interestingly, there is actually a science behind it.

For the human body to function properly, the temperature of our vital organs, ie the heart, brain, kidneys, liver and lungs, need to remain at approximately 37C. This is at all times. When the temperature outside our body drops, our body has to work harder to keep its own core temperature in the healthy range. This starts with vaso-constriction, a natural response from the hypothalamus to keep the blood nearest to our inner organs, hence why our extremities get cold first. After this we may experience goosebumps, another natural response from the body to stay insulated by the air closest to our skin.

Long periods of the body working to keep warm internally places stress on the organs and immune system leading to lack of focus, productivity, motivation and a drop in mood.

In a nut shell, feeling cold can prevent us from feeling good!

So here are some take home tips to combat this:

  • Take extra care with your food preparation making sure to consume lots of well cooked warming foods. Meals that are well cooked require less work to break down on the inside, so the bodies organs can focus on other areas of function needed to cope with the seasonal changes.
  • Incorporate a few spices into your cooking. Certain spices such as cumin, coriander, turmeric and black pepper are particularly warming to the blood and circulation and also stimulate digestion. This is great if the digestive system is a bit run down from the cold and not functioning as it normally would.
  • Physically keep your body warm – Whatever your fancy, winter woolies, heating, exercise, hot water bottles etc, make sure your body is warm and toasty to prevent any stress on your immune and endocrine systems.
  • Drink warm liquids such as homemade bone or vegetable broths, teas and light soups – these are immune building as well as warming from the inside out.
  • Eat lots of chilli – if you can handle it – chilli is a blood warmer and great for immunity also; and
  • Try to incorporate exercise into your every day (even just a simple walk) as a commitment to keeping your circulation on track. Movement is a great way to stay warm inside.

Above all, enjoy looking after yourself and stay well this winter.


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She’s been at it again…..Meg Phillips producing simple, delicious and wholesome recipes to share on the Affordable Wholefoods Recipe blog. This may seem like a pretty standard breakfast….a bowl of oats in the colder weather, but its always great to have a little inspiration with how we flavour our meals. This one is made using cinnamon and vanilla, and a little coconut sugar for sweetness. Toppings and garnishes to your own making….Enjoy!

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Our smooth & creamy ‘no bake’ banana protein bar is a banana chocolate lovers dream. We used the 180 vegan chocolate protein powder for the protein boost and well ripened bananas for sweetness. The result is just delicious. These bars would be great as an afternoon energy snack or to have following a workout.

Serving Size: Makes 16 bars



  1. Grease your tin and line with baking paper in preparation. We used a 22cm square cake pan.
  2. Place the oats, coconut flour, protein powder, nuts and spices in a bowl and mix well.
  3. Combine the nut butter, coconut milk and maple syrup in a saucepan over medium heat, stirring until it is just warm and well combined.
  4. Remove from heat and then stir in the banana, vanilla and a pinch of salt.
  5. Add this mix to the dry ingredients in the bowl and mix well.
  6. Press the mixture into the prepared pan and then scatter the coconut over the top, pressing down with a piece of baking paper to seal it at the top of the slice.
  7. Refrigerate for 2 hours (or until firm) before cutting into slices and eating.
  8. Store chilled in an airtight container for up to 2 weeks.

Read more at: Affordable Wholefoods Blog


This weeks recipe comes from local food blogger and recipe connoisseur  Meg Phillips. A deliciously tempting chocolate quinoa puff bar made using organic quinoa puffs, organic cacao powder and organic Loving Earth Mylk Chocolate.
  • 3 cups organic puffed quinoa
  • 1/4 cup rice malt syrup
  • 2 tablespoons organic cacao powder
  • 2 tablespoons natural peanut butter
  • 3 tablespoons coconut oil
  • 50g Loving Earth mylk chocolate (available in either our Lismore or Coffs Harbour stores).
  1. Add the quinoa puffs to a largish mixing bowl.
  2. In a seperate bowl mix the rice malt, cacao powder, peanut butter and coconut oil until smooth.
  3. Pour the wet mix over the quinoa and mix until evenly coated.
  4. Melt the chocolate and pour roughly half of it over the bottom of a tin lined with baking paper.
  5. Press the quinoa mixture into the tine tightly using a fork.
  6. Pour the remaining chocolate over the top and set in the freezer.
  7. Once set, cut into bars and enjoy.

Note: You can use regular dark or milk cooking chocolate in place of the Vegan chocolate from Loving Earth used above.

Read more at Affordable Wholefoods Blog