Browsing Tag


Breakfast, Crushes + Product Reviews, Wellness + Nutrition

Grapefruit Immune Booster

7th May 2018

If you are looking for ways to alkalize and boost your immunity this winter here is one of my top food picks; Ruby Grapefruit by itself on an empty tummy, or paired with a green powder for a fast & fuss free health shot.

Start your morning with a freshly squeezed ruby grapefruit (I make life easier by using a wooden lemon juicer) and add a little green powder, I like using the Health Connections Leafy Green Mix, whisk well and enjoy approximately 15- 20 min before solid food.


Or alternatively get yourself a lovely little grapefruit knife and enjoy a grapefruit in segments before breakfast. I have always loved ruby Grapefruit but the hassle of cutting it into easily retrievable segments is quite tricky. This little tool is very handy (see image for double edged knife). The curved side is used the separate the grapefruit flesh along the circumference from the peel, and the other side which has twin blades is used to cut it onto segments which then comes away with a spoon quite beautifully. Definitely worth investing in one of these clever a grapefruit knives if you love grapefruit too.

Here is where you can purchase a wooden lemon squeezer or grapefruit knife of your own.

Product credit: EHK Speciality Kitchenware 


Lunch + Dinner Recipes, Soup, Wellness + Nutrition

The Yoga Kitchen’s Top Immune Boosting Foods Fight off cold's and flu this winter with these foods.

3rd April 2017

Winter is approaching, and I am looking forward to making cozy fires and cooking, nourishing warming meals, unfortunately we can all also assume that our immunity will be challenged and tested in the next few months. Here are my top cold & flu fighting foods to strengthen your immune system.

Foods Rich in Vitamin A: Vitamin A protects our body against infections, and keeps our skin healthy, you may not think of your skin being part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line of defense against bacteria and viruses. To stay strong and healthy, your skin needs vitamin A.

Foods abundant in Vitamin A are orange fleshed sweet potatoes (the Jewel variety), carrots, watercress, mangoes, pumpkins/ squash, cabbage, tomatoes and broccoli

Zinc is essential for good immune health; it helps fight infections and is important for many other functions in the body as well as keeping cold sores at bay. Foods rich in Zinc, dry split peas, non GMO peanuts, almonds, are Oysters,

Mushrooms, especially Shiitake & Reishi mushrooms has powerful anti-viral and anti-fungal properties that can help prevent and treat the common cold and candida infections.

Broccoli and Spinach are powerhouses of vitamin A, C and E, the trick is to cook both as little as possible, lightly steam or stir-fry it, add it too soups or stew right at the end, or eat it raw in salads.

Foods rich in Vitamin C – no surprises here, we all know how important Vitamin C is for our immune health, Red Pepper is exceptionally high in vitamin C, and a great immune boosting snack idea is to eat an especially garlicky homemade hummus paired with organic carrot & red pepper ‘sticks’. Citrus is also an excellent source of vitamin C, start your day with the juice of 1 lemon into a large glass of boiled, then cooled water, not only will this add a healthy dose of vitamin C into your body, but it’s also an effective way to assist in creating a more alkaline environment.

Chicken blocks the migration of inflammatory white cells—an important finding, because cold symptoms are a response to the cells’ accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup’s salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup’s immune-boosting power.

Garlic: This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold.

Barley & Oats: These grains contain beta-glucan, a type of fibre with antimicrobial and antioxidant capabilities reported to be more potent than Echinacea. Beta -glucan boosts immunity, and speeds wound healing.

Why not create some recipes that include as many of the above immune boosting foods as possible, below is my version of an immune boosting chicken soup that will also be an excellent cold & flu remedy meal for those who have succumbed to the sniffles.

Immune Boosting Chicken Soup with Sweet Potato, Barley & Garlic

Serves 4 – 6 portions


  • 2 brown onions, finely chopped
  • 5 cloves of fresh garlic, finely grated or crushed
  • 1 teaspoon of turmeric
  • 2 sprigs of thyme
  • 6 skinless chicken thighs (only choose birds free from growth hormones and antibiotic treatment)
  • 5 liters of filtered water
  • 2 bay leaves
  • 2 cups of finely shredded baby spinach
  • 2 medium jewel sweet potatoes, peeled and then grated
  • ½ cup of dry pearled barley
  • A dash of cream or coconut cream (approx. 50 ml)
  • Pink salt to taste


  • Saute the onion in some coconut oil or grass fed butter until translucent, then add the chicken pieces and brown them evenly, seasoning them with salt.
  • Once the chicken pieces are browned, add the turmeric, garlic, bay leaves & thyme.
  • Next add the liquid; seasoning with some more salt and cover with the lid of the pot, then turn the heat down to a slow simmer for approximately 1 hour.
  • When the soup has been cooking for an hour, remove the chicken pieces, de-boning them, putting the meat aside, and adding the larger bones back to the pot, then add the barley, sweet potato and cook for another 45 minutes on low heat.
  • When the soup has cooked for another 45 minutes, remove the bones, add the spinach and chicken pieces (you can chop it it into smaller pieces before adding them back to the pot). Let it all simmer together for another 15 minutes and then serve with a drizzle of olive oil.

To download my ’14 Day Immune Booster Plan’ click on the link below:


In dedication to your radiant health,

Marlien x

Wellness + Nutrition

Probiotics & Fermented Vegetables the benefits of probiotic rich fermented foods

8th December 2014

Humans have been fermenting/ culturing foods for hundreds of years, apart from it preserving foods and improving taste, it also has amazing health benefits. Natural fermentation infuses food with beneficial microbes, also known as probiotics or good bacteria. There are many health benefits to eating fermented foods, not to mention fermented drinks like kerfir and kombucha, below a abbreviated list;

Probiotic Benefits

  1. Strengthens your immune system
  2. Improves digestion and assists in elimination
  3. Good bacteria assists in natural weight loss/management
  4. Destroys toxins in the food we eat
  5. Prevents candida overgrowth
  6. Fermentation improves the nutrition in the vegetables, for example fermented cabbage has 200 times more Vit C then raw cabbage.
  7. On a enviromental note, fermenting in season veggies reduces the carbon footprint.
  8. Lowers blood pressure.

My favourites fermented foods are kimchi, suaerkraut and a simple mixed veggie ferment. They are all very easy (and extremely economic) to make at home, here is the recipe for a great ferment to start with:

  • Use organic veggies if possible, do not peel them, just wash them well, or remove top layer from cabbage, or top and tail where needed.
  • Wash and sterilise two large consol (mason) jars.
  • You wil need 5 large carrots and one small red or white cabbage.
  • Dissolve 4 heaped tablespoons of pink salt in 700ml of boiled water.
  • Shred carrots and cabbage finely, mix them together and pack tightly into your mason jars.
  • Then fill the jars with the salt water until the salt water covers the surface of the vegetables and gently tap jars to encourage all the air bubbles to escape.
  • Now you just screw your lid on tightly and leave your jars outside of the fridge for 2-4 days depending on the season. In winter jars should be left out of the fridge for at least 4 days, but in warmer weather 2 days should be sufficient to start the fermentation process.

NB: Be sure to “burp”, (open) the jars once a day for the first 4 days to let out gasses from the fermentation.

In approx 5 days, or less in warmer weather, you should have some lovely crunchy naturally pickled veggies, the longer they stand the more “pickled/sour” the taste. They will keep well for a long time in the fridge. Your veggies should have pleasant pickled or beer like smell, if they smell off, you should probably start your process from scratch, but this is a unlikely event.

My daily Yoga Kitchen Lunch Bowl ALWAYS includes fermented vegetables. Will be sharing some lovely bowl combination some day soon.

Have you tried fermented foods and if so which ones are your favourite? Would love to hear from you.

With ♡, yoga kitchen