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Calling all chocoholics! You need this decadent chocolate bark in your life! Bookmark this guiltless, sugar-free recipe , a nutritious, homemade chocolate that tastes as good as store-bought - only better because it is packed with oh-so-good-for-you ingredients. Mixers ready? Let's start making this healthy, chocolate recipe together. JUMP TO RECIPE »   CHOCOLATE RECIPES »   SUGAR-FREE RECIPES » SUGAR-FREE RECIPE: Healthy, Sugar-free Chocolate Bark Recipe by Eat Nourish Glow Mmmmm, that hit of chocolate mid-afternoon, there's nothing else like it! It's so satisfying, and that is mainly because chocolate is usually high in sugar and fat. The fat gives you that smooth, mouth-watering taste as the chocolate melts in your mouth, which might be partly why you find it so pleasurable. Chocolate also contains sugar, which triggers your sweet taste receptors, provides as boost of energy, and adds to the overall pleasurable experience. While this all seems warm and lovely, many chocolate bars are made with a slue of not so good stuff - the artificial flavours, excess sugars and preservatives. So, today I am going to teach you how to make your own healthy chocolate that is full of superfoods and actually good for you! What Makes This Recipe Healthy? We can all agree that chocolate is a delectable treat, but it has no real nutritional value in a healthy diet - that is, unless you make your own. Yes, that's right; you might be delighted to learn you don't have to give it up entirely to eat clean and healthier . Depending on how its made and the ingredients used, chocolate can offer some surprising health benefits, and can have a place in an otherwise well-balanced diet. Here's why my chocolate recipe is a super healthy alternative for you: wholefood-based : real food ingredients that provide many health benefits (see below) dairy-free, refined sugar-free, vegan, and paleo-friendly : so it works for a variety of diets easy to make : only a few, wholefood ingredients and minimal steps are involved adaptable:  uses natural flavours such as healthy mix-ins like nuts, seeds, or dried fruits healthier : raw cacao is a more nutritious than confectionary chocolate guiltless : by making it sugar-free, you can enjoy it totally guilt-free Making a simple homemade version, like my healthy, sugar-free chocolate recipe , will provide you with a healthy alternative to sugary, store-bought varieties. Once you make this chocolate bark, I promise you won't look back. However, moderation is still key.  Chocolate , even homemade, can still be high in calories and fat. Consider it a treat, but one that you can feel good about consuming! You Might Like: Grab Your Copy Of The How To Quit Sugar  & Still Enjoy Dessert Guide → Free Do wnload - A Mini Collection of Wholefood, Sugar -free Recipes → Join The Free Nutritionist-led Membership Group For Ongoing Support → Key Ingredients Used Making Healthy Chocolate Making Healthy, Homemade Chocolate Recipe by Eat Nourish Glow What I love about making my own healthy chocolate bark , is that you can control the ingredients and create a fabulous alternative to unhealthy, store-bought bars with heaps less sugar , and absolutely no preservatives or additives. The recipe I have shared below provides many nutrients, such as a heaping serving of essential magnesium, flavodilols, and antioxidants all bundled with a kick of natural sweetness from the stevia. Here's several reason why my raw cacao-based chocolate recipe is so good for you: Raw Cacao Power mood & PMS relief:  raw cacao provides high levels of magnesium, which can help regulate hormones and reduce symptoms of PMS like cramps, mood swings, and anxiety stress reduction: contains compounds that promote the production of feel-good brain chemicals like serotonin, potentially lowering stress levels naturally improved energy:   source of iron, which can combat fatigue often experienced during menstruation due to iron loss, and in women in general skin health:   antioxidant properties that help protect the skin from damage and contribute to a healthy glow; yes eating raw cacao is anti-ageing Coconut oil densely nutritious:  coconut oil, unlike other common oils used in chocolate such as palm oil, is rich with nutrients appetite control:  coconut oil can help increase feelings of fullness due to a type of fat it contains (MCTs) that gets metabolised differently Nuts & Seeds healthy fats: both nuts and seeds provide forms of healthy fats, dietary fibre, protein and trace minerals needed for good health; this balance helps make a satisfying snack or treat dietary fibre: fibre is the indigestible part of plant foods which takes time to digest, even in small nut sand seeds, helping to reduce the impact of sugar and other sweeteners Stevia & Alternatives stevia sweetener: is a plant from the mint family that tastes 10x sweeter than sugar but has no effect on blood sugar levels; an excellent sweeter for diabetics, those with insulin issues or who are watching there body weight alternative sweeteners : other sweeteners that have little effect on blood sugar levels are erythritol and xylitol, two alcohol-based sugars that can be used in moderation to sweeten foods Now if all of this isn't enough to excite you to try the recipe, how's about the fact my recipe is 100% sugar-free.! This means you can truly enjoy chocolate without the sugar spike or hangover! Sugar-free Chocolate Bark Variations Chocolate Recipe Ingredients This healthy, sugar-free chocolate recipe is very versatile and can be flavoured in any number of ways to using healthy, wholefood ingredients that provide added nutrition: dried or fresh fruit:  dates are a good source of iron and other dried fruits provide additional nutrients; try blueberries, cranberries, dates, mandarin orange, strawberries or raspberries. mix in wholegrains:  add to the fibre content and hep control blood sugar levels with high fibre grains such as puffed brown rice, quinoa puffs, or other wholegrains. nuts and seeds:  add crunch and nutrients with chia, flax, pumpkin and sunflower seeds or nutrient-dense nuts choices such as almond, cashew, pecans, and walnuts. swap chocolate for yoghurt:  bonus, make this same recipe by swapping out the oil and chocolate for plain, unsweetened Greek yoghurt. Add a scoop of sugar-free protein powder for an equally delicious dessert or treat. Making your own chocolate means you can flavour it just the way you like whether that is sweet, rich, or spiced. You get to control the ingredients, so it’s free from refined sugars and unnecessary additives. And the best part is that it is also a fun and nourishing way to enjoy a guilt-free treat! Batch Cook & Meal Prep Yes, you can easily batch cook chocolate bark . Double or triple the recipe to make several batches and flavour each bark with different toppings. They'll keep exceptionally well in the freezer if stored in a tightly sealed container, or last a few weeks in the fridge. Due to the oil content, however, the chocolate can soften in warmer temps, so keep chilled at all times until serving. RELATED:   You Might Like Guiltless, Sugar-free Chocolate Dipping Sauce Recipe Sugar-free Chocolate Covered Christmas Bliss Balls Recipe How To Make Healthy Sugar-Free Chocolate & Sauce (Nutritionist Approved) How To Make Sugar-free Chocolate Bark Step By Step Tutorial Healthy, Sugar-free Chocolate Bark Recipe by Eat Nourish Glow The secret ingredient to making this healthy, sugar-free recipe is the coconut oil; it naturally solidifies in cooler temperatures, acting as a nutritious binder to create a stable, solid chocolate bark . You can add just about any wholefood ingredients to flavour your bark or enjoy it plain like a piece of chocolate . Some healthy additions that add texture and nutrition are chia seeds, berries, dried fruit crushed rice cakes, puffed rice, quinoa or other high fibre grain. Adding 1-2 scoops of a low carb, high quality protein powder is also a fabulous way to make a well-balanced treat that can also help reduce the appetite. Sugar-free Chocolate Bark Recipe PER SERVING: 1-2 pieces | CAL 62 | CARBS 2.8g | FAT 5.9g | PROTEIN 0.8g Ingredients 1 cup sugar-free dark chocolate chips (dairy-free if needed) 1/3 cup melted coconut oil, organic 3 tbsp raw or toasted almonds, skin on 3 tbsp pistachios nuts 2 tbsp walnuts nuts 1 tsp vanilla extract, pure 1 pinch rock or sea salt (optional) The Raw Cacao Option Sugar-free & Superfood PER SERVING: 1-2 pieces | CAL 82 | CARBS 0.5g | FAT 9.4g | PROTEIN 0.1g If you are diabetic like myself, and on a sugar-free diet , or if you just wish to enjoy a superfood option that is rich in magnesium and low in sugar, try this version of the recipe. It uses raw cacao powder with coconut oil to make a hard bark and provides a healthy does of essential fats with magnesium richness. Ingredients 1 cup melted coconut oil, organic 3 tbsp raw cacao powder, organic 1 tsp Dutch cinnamon, ground 1-2 tsp stevia (if you want extra sweetness) Cooking Instructions In a bowl, add the the sugar-free dark chocolate chips or the raw cacao, with the coconut and microwave for 20-30 seconds to melt the chips and liquify the oil. Once melted, whisk in all the remaining ingredients while the chocolate coconut oil mixture is still liquid. If using the Raw Cacao Option, taste-test at this point for desired sweetness (cacao powder can be quite bitter0; adjust the stevia as needed to taste. Next, pour the chocolate mixture into a lined baking tray, spreading the mixture out evenly. Then scatter the nuts over the top. If you wish to add any other toppings, now it the time to sprinkle or drizzle them over the top while the chocolate is still slightly tacky. Pop the baking tray in the fridge or freezer for 1 hour to set the chocolate and solidify. To serve, simply peel the hardened chocolate bark off the baking tray and break off bite-sized pieces to enjoy. You can keep the rest in a sealed container in the fridge (lasts 1 week) or store in the freezer (lasts 2 months). Recipe Note WARNING : just because this recipe is "healthy" and sugar-free, doesn't mean you can go crazy on serving portions. One or two bite-sized pieces is a proper portion, although I will warn you, this recipe it so good it may be a struggle just to stick to only small piece! Frequently Asked Questions Can I make chocolate bark without stevia? Absolutely. This recipe is completely sugar-free and sweetened naturally with stevia but you can also use monk fruit, making it perfect for diabetics or anyone reducing sugar. As mentioned, natural sweeteners like liquid stevia, monk fruit extract, or a pinch of vanilla work well. These options won’t spike blood sugar and still give you that rich, chocolatey satisfaction. Can I use cocoa powder instead of cacao powder? Yes, but cacao powder is less processed and contains more nutrients. Either works in this recipe, depending on what you have on hand. How do I stop chocolate from melting at room temperature? Store it in the fridge or freezer. Because this bark is made with coconut oil, it will soften at room temp, but stays crisp and snappy when chilled. Can I eat chocolate if I’m diabetic? Yes, but not just any chocolate. It should be safe if it’s made using this recipe which contains no added sugars and only ingredients that support balanced blood sugar. This recipe is safe for most diabetics like myself, just be mindful of your portion sizes and total carbs. Keep portions bite-sized. What can I add to chocolate bark to make it more nutritious? Once you have the base chocolate bark recipe you can begin to experiment with natural flavours and add in more goodness with supplements, superfoods, whey or vegan protein or collagen to create densely nutritious bites. Nut butter melted into the coconut oil at the time of heating is also a delicious touch and provide extra flavour and nutrients. Nutritionist Note If you really enjoy sugar-free recipes... stick around with a cup of peppermint tea and browse this blog for more sugar-free nutrition and healthy eating guides , or come join my Sugar Free Life program . You'll receive a Nutritionist's support to detox from sugar and feast from a meal plan of delicious sugar-free recipes. Learn how to finally ditch sugar and eat healthier for life.   Come join us today, click here . Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and anti-diet culture. When she's not in clinic , Emma is mum to five kids, in her test kitchen and sharing her creative talents as a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram  | Facebook  | Pinterest   Loved It? Pin It!📌

Start your day with this delicious hormone-balancing chia pudding . It's a creamy, nutrient-packed breakfast or dessert that’s perfect for women looking to support energy, hormone health , and weight balance. Chia seeds are rich in fibre, plant-based protein , and omega-3s, which help stabilise blood sugar, nourish the gut, and promote satiety. Grab a bowl, whisk and a packet of chia seeds and let's make it together! JUMP TO RECIPE ↓ BROWSE RECIPES » BREAKFAST RECIPES » PUDDING RECIPES » PUDDING RECIPE: Hormone-Balancing Chia Pudding with Blackberry Compote by Eat Nourish Glow Mmmm, paired with a naturally sweet blackberry compote, this menopause-friendly breakfast is low in sugar, quick to prepare, and ideal for make-ahead meal prep. It’s one of my favourite breakfast recipe s and is used on repeat. So simple, so satisfying, and designed to keep your hormones happy , gut microbes well-fed and support natural weight balance. Why You'll Love This Recipe hormone-friendly: for balanced hormones and steady energy, especially during menopause no-sugar & satisfying:  naturally sweetened with stevia, no refined sugar spike, diabetic-friendly quick & easy:  just 3 ingredients, ready in minutes or overnight for a grab-and-go option time-saving meal prep:  make up several jars for hassle-free mornings all week versatile & delicious:  enjoy plain, or top with nuts, seeds, or extra berries for a flavour boost How To Make Chia Pudding The Simple Way To Meal Prep Chia Making Hormone-Balancing Chia Pudding This is by far the simplest "pudding" you'll ever meal prep . All you need is just three simple ingredients to make a a few tasty jars. With a quick whisk, the tiny seeds absorb liquid up to 10 times their size quickly forming a clear gel-like substance around each seed. The longer the seeds soak, the more gel-like the pudding becomes. This mixture is densely nutritious, super high in dietary fibre and even protein, makes a delicious dessert-like treat. Key Ingredients Used A Hormone-Balancing Breakfast Chia seeds are perfect superfood for tight budgets. Typically a 200-300g bag goes for $4 to $6 at Coles or Aldi. And since you only need a tablespoon or two, very cost effective for how much pudding you yield. I usually whip up several jars and my breakfast is sorted for the whole week. The seeds are a superfood I just can’t get enough of! Tiny but mighty, they’re packed with plant-based protein , omega-3 fatty acids, and fibre, making them an ideal choice for supporting gut health, balancing hormones , and keeping you fuller for longer. Here's what you'll need to whip up a batch for yourself: chia seeds : the tiny poppy-like seeds are incredibly rich in nutrients, minerals, dietary fibre, and omega-3 fatty acids. plant-based milk : low calorie, dairy-free milk makes the best tasting chia pudding. I tend to use almond or coconut, but you can use any your favourite milk of choice. natural sweetener : use stevia, a herb from the mint family. The mint-like leaves are 10x as sweet as table sugar although does not affect the body the same way sugar does. No insulin spikes or sugar crashes. This is perfect for diabetics like myself. To make the pudding , all you do is whisk to combine these three simple ingredients together. It'll take less than five minutes to have a delicious, creamy pudding that’s perfect for gut support, weight balance, and hormone health  while feeling like a you are eating a dessert-like treat. Kitchen Favourites Advertisement | Kitchen Warehouse Healthy Chia Pudding Variations Mix & Match Hormone Balancing Ingredients Not only is this hormone-balancing chia pudding  simple to make, but it’s also incredibly versatile. You can use any kind of plant-based milk and sweeten it with honey, maple syrup, or stevia, or add fruit, nuts, and spices to create your own unique flavour. This menopause-friendly, low-sugar breakfast  is a delicious way to add more protein, extra fibre, and healthy fats to your diet. Here are some milk variations to try: almond milk : rich in magnesium, a great low calorie alternative to dairy coconut milk : another great replacement for dairy milk and easily digested, it has a lovely thick consistency and a rich, creamy texture. dairy milk : if you are not sensitive, this can make creamy pudding but is higher in calories than plantbased options. oat milk : an easy-to-digest, low-fat, low-sugar milk that also provide healthy fibre and a creamy flavour. soy milk : higher in protein than other plantbased milks, soy is great option if you are sensitive to dairy or vegan. No matter which version of milk you choose, adding this pudding to your meal plan each day is fabulously delicious way to get more fibre and eat a well-balanced meal. RELATED: 📖  Looking for a all-natural approach to hormonal wellness ? Come join the free Eat Nourish Glow Community  where I am sharing evidence-based strategies that naturally support hormone balance  through nutrition, lifestyle, and targeted supplementation. You'll have access to free recipes, daily habit prompts, Q&As and so much more! Register for this support group here . You Also Might Like 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet » Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin » 12 Detox Water Recipes For Glowing Skin & More Energy » Chia Seed Pudding & Compote Recipe Easy Hormone-Balancing Breakfast HORMONE BALANCING RECIPE: Make A Healthy & Nutritious Chia Pudding For Breakfast This delicious hormone-balancing chia pudding is quick and easy to make. Once you make you'll love the convenience of simple meal prep and experimenting with different flavours and combinations. The recipe possibilities with chia pudding are truly endless from fruit to chocolate, or blended and more dessert -like. Ready to whip up your own low-sugar, hormone-friendly breakfast ? Let’s get started! Chia Seed Pudding Recipe Ingredients 3 tablespoons chia seeds, white or black 250ml plant-based or dairy milk 1/2 tsp vanilla extract Cooking Method Add all the pudding ingredients into a small mason jar (or sealable tub) and stir well for a few minutes to help avoid the seeds from clumping. Store the sealed jar in the fridge overnight, or few at least 2-3 hours to set. To serve, eat straight from the jar with your favourite toppings, or top with my Blackberry Compote (see below). Nutrition & Serving PER SERVING: 1 | Carbs 5.6g (net) | Fibre: 13g | Protein: 7.1g | Fat: 11.2g The Easy Layered Chia Pudding How To Layer Ingredients If you want to create the gorgeous layered effect you see in my photos, you’ll want to whisk up a quick batch of the blackberry compote (below) for the topping. I promise you, this is so simple and will become your go-to sugar-free jam substitute. It comes together in minutes and gives you a delicious, healthy, jam-like topping you can use on toast, pancakes, parfaits, desserts, or layered over your hormone-balancing chia pudding . It’s honestly that good! Blackberry Compote Recipe Ingredients 2 cups blackberries, washed, organic 1 cup water, filtered (or enough to cover berries) 2 tbsp maple syrup or a few drops of stevia liquid 1 tsp lemon juice, freshly squeezed Cooking Method In a small pan, simmer the berries, water and maple syrup for 8-10 minutes or until the berries begin break down. Once softened, use a potato masher to further mash the fruit. Add the lemon juice and stir well to combine. Simmer for 2-3 minutes, then let it all cool and thicken by storing the in the fridge for 3 hours. Keeps 5-7 days in a sealed jar or container. To make the layered pudding effect, first create a batch of chia puddings and this compote . Next, add a little compote to the bottom of your serving glass (see photo) and then layer in a little plain chia pudding . Now, hand mix a spoonful of the compote in a small amount of the pudding to make a lighter coloured layer and get the mauve effect (see above). Spoon this layer to the top and a few fresh berries as an edible garnish. If you are not a fan of the gritty texture of blackberries or the chia pudding texture, you can run both the compote and pudding through the blender to create a smoother consistency. Do each one separately and store in any used in a sealed jar in the fridge. How To Serve Chia Seed Pudding Compote, Toppings & More You can enjoy this hormone-balancing chia pudding in so many ways, but my all-time favourite is topping it with my signature berry compote that we used here. The compote adds such a naturally sweet burst of flavour along with a generous boost of dietary fibre. This makes it a delicious, gut-friendly addition to your low-sugar breakfast menu . You can also make the compote with any berry, so feel free to experiment, the process is the same. A little sprinkle of granola, crushed nuts or seeds is also a nutritious topping idea. Try almond flakes (skin on), cashews or walnuts for hormone support and healthy fats. Batch Cook & Meal Prep Yes, you can batch cook and meal prep chia pudding and that includes the berry compote. Double or triple the chia seed pudding recipe, and serve into small jars to meal prep breakfast or snacks for the week ahead. I love using little mason jars for this as it keeps them super fresh and they are fun jars to eat out of as well. Kmart is a fabulous place to find little jars for mere pennies so you can line the fridge with a breakfast pudding you can top in countless ways. Nutritionist Note This hormone-balancing chia pudding isn’t just tasty, it’s packed with nutrients that support gut health, balanced hormones , and steady energy. Chia seeds provide fibre, plant-based protein , and omega-3 fatty acids, which can help with satiety and weight balance. Pairing the pudding with a naturally sweet berry compote adds antioxidants and extra fibre without spiking blood sugar, making it a perfect low-sugar breakfast choice for menopause-friendly meal planning. Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Frequently Asked Questions Making Hormone-friendly Chia Pudding Can I make this hormone-balancing chia pudding ahead of time? Yes! This pudding is perfect for meal prep. Prepare several jars at once and store them in the fridge for up to 5–7 days for a quick, low-sugar breakfast. Can I use other types of milk? Absolutely. Almond, coconut, oat, or any plant-based milk works well. Choose your favourite to keep it creamy and menopause-friendly. Can I change the sweetener? Yes. You can use stevia, honey, or maple syrup depending on your preference. Using stevia keeps this hormone-balancing chia pudding low-sugar and ideal for menopause support. Is this pudding good for gut health? Definitely. Chia seeds are high in fibre, supporting digestion and satiety. Pairing with the berry compote adds antioxidants and extra fibre for a gut-friendly, hormone-balancing breakfast. Can I add toppings? Yes! Go for that added crunch with nuts, seeds, or granola. Extra fruits are perfect for added healthy fibre, texture, and flavour while keeping this pudding low sugar and hormone-friendly. Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and anti-diet culture. When she's not in clinic , Emma is mum to five kids, and is often found in her test kitchen, the beach or her garden. She lives in Sydney, Australia. FOLLOW: Instagram  | Facebook  | Pinterest   Loved this? Pin it!

Start your summer off right with delicious ice blocks intentionally crafted to nutritionally support glowing skin, hormone balance, and a happier, healthier gut. These refreshing summer ice blocks are nutrient-packed with wholefood ingredients like collagen, dietary fibre, probiotics and essential vitamins that will nourish you from the inside out. Grab your ice block moulds and blender, and let’s make these mouth-watering, ice block treats together and feel that summer glow! JUMP TO RECIPES ↓   ICE BLOCK RECIPES »   JUICE & TONICS »   HORMONE BALANCE » Ice Block Recipes For Glowing Skin, Hormone Balance & A Happy Gut by Eat Nourish Glow There’s something magical about summer with the long, sunny days, the fresh mangoes at every corner, and those moments when all you want is a cool, refreshing treat. But what if your summer treats didn’t just taste amazing, but also nourished your body from the inside out? That’s exactly what this round-up of ice block recipes is all about. Why You’ll Love These Ice Blocks quick & easy:  blend, pour, freeze and done; perfect for summer days or intentional nutrition hormone + gut support:  packed with probiotics, adaptogens, and superfoods collagen boost:  with collagen in every ice block, you’re helping your skin stay plump, feeling fuller for longer, and curbing those mid-morning cravings suits all diets:  made dairy-free, low sugar, plant-based, or customised to your dietary needs Once you start making these delicious and nutritious ice block recipes , I promise you, you'll be hooked. You’ll love just how easy these summery ice blocks are to make and how good it feels to enjoy something so delicious while supporting your body from the inside out. Ice Block Recipes For Glowing Skin In your 30s, 40s, or 50s+, let's be honest, your body is constantly changing. And as we age our collagen production naturally slows, digestion becomes a little more sensitive, and hormone fluctuations start showing up in ways you notice every day. Hello energy crashes, irritability, and bloating to changes in skin elasticity. That’s why these ice blocks aren’t just summer fun and refreshing to eat. They are created by a qualified Nutritionist (hey, that's me) to be nutritionally intentional treats that just happen to taste positively divine on a hot summer's day. Healthy Hormone, Glowing Skin & Gut Health So what does nutritionally intentional mean exactly? Well, I've purposefully packed each ice block recipe below with wholefood-based ingredients that work in tandem to support your gut, skin, and hormone health . Each recipe is naturally low in sugar and uses two products (fully optional) that I personally love for helping women feel their best: The Gut Co’s REPAIR {gut + skin} collagen and FEED {gut + immune} powder probiotic powder. REPAIR {gut + skin}  provides collagen peptides to help your skin stay plump and radiant, while also supporting joint health and gut lining integrity. FEED {gut + immune} probiotic powder is your gut’s best friend, promoting a balanced microbiome to support digestion, hormone balance, and overall wellness. Blending fresh, fruity flavours with the science-backed benefits of probiotics and collagen makes for ice block recipes that are more than just a chilled summer treat. These fruity ice blocks are nutritionally balanced to give a glow you can bask in all summer long. Support glowing skin, keep your gut happy, and help balance hormones , all while keeping you cool during the hottest days of summer. Ready to try making some? Grab a few ice block moulds and pick your favourite fruits to create delicious, summer treats that will make you feel as good as they taste! RELATED: 📖  Looking for a all-natural approach to hormonal wellness ? Come join the free Eat Nourish Glow Community  where I am sharing evidence-based strategies that naturally support hormone balance through nutrition, lifestyle, and targeted supplementation. You'll have access to free recipes, daily habit prompts, Q&As and so much more! Register for this support group here . You Also Might Like 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet » Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin » 12 Detox Water Recipes For Glowing Skin & More Energy » Homemade Summer Ice Block Recipes (How To Make Nutritional Ice Blocks) The following summer ice block recipes  are bursting with all-natural skin and gut nourishing ingredients that also support hormonal health . All you need to do is round up the suggested ingredients plus your favourite ice block moulds to make these refreshing summer recipes . Simply combine fresh drinking water or ultra hydrating coconut water with fresh fruits, adaptogen herbs and supplements to deeply nourish your body. The recipes are all easy as to make, just process in a high-powered blender  like a Ninja  or Smeg and p our into ice block moulds to freeze. The meal prep is as easy and delicious as that! Storage & Freshness Once frozen solid, store the following ice blocks in an airtight, freezer-safe container or reusable silicone bag to prevent freezer burn and flavour absorption. Place a small sheet of baking paper between layers to stop them from sticking together. Properly stored, your ice blocks will stay fresh and delicious for up to three months. It's the perfect way to stash healthy, skin-loving treats ready to grab all summer long. 1. Kiwi Lime Super Summer Glow Ingredients 1 cup drinking water 1 cup coconut water, organic 3/4 cup fresh kiwi, skin removed 2 tbsp lime juice, freshly squeezed 1/2 tbsp raw honey or 2-4 drop stevia liquid (natural, diabetic-friendly sweetener) 1 tsp Spirulina Organic Superfood Powder , or your organic favourite blend 1/2 tsp Chef's Choice Organic Maca Powder , or your favourite brand Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until the fruit and liquid are well-combined. Pour the blended mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion.   This step is really important for ice block moulds   to avoid them overflowing as they freeze. Chill for 3 hours before enjoying. Makes approx 4-6. Why It's Good A tasty tropical blend bursting with vitamin C, minerals, and plant-based nutrients that hydrate and revitalise. Kiwi and lime build your skin's natural radiance and collagen stores, while spirulina adds a natural detoxifying boost. Maca root is an adaptogen that helps support hormone balance and energy, making this ice block recipe the perfect summer pick-me-up for both glowing skin and your wellbeing. 2. Berry + Gutsy Glow Pops Ingredients 2 cups coconut water, organic 1/2 cup mixed berries, fresh or frozen 4 whole strawberries, sliced thinly (for decoration) 2 tbsp lemon juice, freshly squeezed 1 tsp Nature's Way Acai Superberries , or your organic favourite blend 1 scoop @thegut.co FEED {gut + immune}   or your favourite probiotics Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the sliced strawberries) and process until the fruit and liquid are well-combined. Add a few slices of the strawberries to each mould, and then carefully pour the blended liquid mixture into the silicone or BPA-free plastic ice block moulds .  Make sure to allow a little room at the top for expansion in the freezer.  Chill for 3-6 hours before enjoying. Makes approx 4-6. Why It's Good  Packed with antioxidants, vitamin C, and probiotics, this ice block recipe helps defend skin from oxidative stress while supporting gut and immune health. Acai and berries work together to boost collagen production and promote that healthy summer glow, while probiotics help balance digestion and hormones from the inside out. A delicious, nutritional beauty food for radiant skin and a happy gut all summer long! 3. Pineapple Blood Orange Sunrise Ingredients 1 1/2 cups coconut water, organic 1/2 cup pineapple juice, fresh 1/2 cup pineapple, fresh or frozen 3 tbsp blood orange juice, freshly squeezed 1 tbsp dried organic calendula flower petals  (optional, for beauty and skin support) 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1/2 tsp ginger, ground Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all the ingredients (except the flower petals) and process until the fruit and liquids are well-combined. Add a few calendula petals to each mould, and then carefully pour in the blended liquid mixture into the silicone or BPA-free plastic ice block moulds .  Make sure to allow a little room at the top for expansion in the freezer.  Chill for 3-6 hours before enjoying. Makes approx 4-6. Why It's Good Zesty and tropical ice block recipe is packed with gut-loving probiotics, digestion-supporting ginger, and vitamin C–rich fruits for immune and skin health. Pineapple’s natural enzymes help reduce bloating and support gut repair, while blood orange adds a refreshing flavour burst that keeps you feeling energised and skin glowing. Calendula petals add a touch of botanical beauty and extra skin-soothing benefits. 4. Strawberry Midsummer Glow Ingredients 1 cup drinking water 1 cup coconut water, organic 1 cup strawberries, fresh or frozen 4 whole strawberries, sliced thinly (for decoration) 3 tbsp lemon juice, freshly squeezed 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1 tsp Nature's Way Acai Superberries , or your organic favourite blend Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the sliced strawberries) and process until the fruit and liquid are well-combined. Add a few slices of the strawberries to each mould, and then carefully pour the blended liquid mixture to top up the silicone or BPA-free plastic ice block moulds . .  Chill for 3-6 hours before enjoying. Why It's Good Hydrating and antioxidant-rich, this strawberry-acai combo helps boost collagen production, support gut health, and protect your skin from summer stressors. Coconut water replenishes electrolytes, while vitamin C from strawberries and orange juice gives your complexion a natural, radiant glow. 5. Raspberry Lemon Gut Repair Ingredients 2 cups drinking water 1/2 cup raspberries, fresh or frozen 3 tbsp lemon juice, freshly squeezed 2 tbsp chia seeds 1 scoop @thegut.co FEED {gut + immune}   or your favourite probiotics 1 tsp Nature's Way Super Reds Berries Powder , or your organic favourite blend 1/2 tbsp raw honey or 2-4 drop stevia liquid  (natural, diabetic-friendly sweetener) 1/2 tsp ginger, ground Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the chia seeds) and process until the fruit and liquid are well-combined. Add the chia seeds and stir for a few minutes to activate the seeds and allow them to plump up. Pour the mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion. Chill for 3-6 hours before enjoying. Why It's Good A gut-loving blend of antioxidants, fibre, and probiotics to support digestion, reduce bloating, and keep your microbiome balanced. Raspberries and lemon provide a vitamin C boost for collagen production and glowing skin, while chia seeds and ginger help calm inflammation and sustain energy throughout the day. 6. Radiant Beet + Raspberry Ingredients 1 cup drinking water 1 cup coconut water, organic 1/2 small beetroot, fresh or cooked 1/2 cup raspberries, fresh or frozen 3 tbsp lemon juice, freshly squeezed 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1 tsp Nature's Way Super Reds Berries Powder , or your organic favourite blend 1/2 tbsp raw honey or 2-4 drop stevia liquid  (natural, diabetic-friendly sweetener) Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until the fruit and liquid are well-combined. Pour the mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion. Chill for 3-6 hours before enjoying. Why It’s Good Supports glowing skin, balanced hormones, and natural detoxification. Beetroot helps boost circulation and liver health, raspberries provide antioxidants for a youthful glow, and collagen strengthens skin and gut integrity. Hydrating coconut water ties it all together for the ultimate summer skin refresh. 7. Tropical Gut-Loving Ice Block Ingredients 1 cup drinking water 1 cup coconut water, organic 1/2 cup pineapple, fresh or frozen 1/2 cup mango, fresh or frozen 2 tbsp lime juice, freshly squeezed 3 tbsp chia seeds 1 tsp Spirulina Organic Superfood Powder , or your organic favourite blend 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1/2 tsp ginger, ground Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the chia seeds) and process until the fruit and liquid are well-combined. Add the chia seeds and stir for a few minutes to activate the seeds and allow them to plump up. Then pour the mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion. Chill for 3 hours before enjoying. Why It's Good The coconut water adds natural electrolytes and a subtle sweetness, while the plain water keeps the ice blocks from being too thick or heavy. Pineapple gives more than a summery tropical taste, it provides a healthy dose of bromelain for better digestion. Combined with dietary fibre and omega-3s from chia seeds , this wellness shot recipe is a great way to support better appetite regulation all day. 8. Pomegranate Lemon Glow Pops Ingredients 1 1/2 cup drinking water 1/2 cup pomegranate juice 1/2 cup raspberries, fresh or frozen 3 tbsp lemon juice, freshly squeezed 1 scoop @thegut.co REPAIR {gut + skin}   or your favourite collagen 1/2 tbsp raw honey or 2-4 drop stevia liquid  (natural, diabetic-friendly sweetener) Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until the fruit and liquid are well-combined. Pour the mixture into silicone or BPA-free plastic ice block moulds  making sure to allow a little room at the top for expansion.  Chill for 3-6 hours before enjoying. Why It's Good This fruity ice block recipe is rich in antioxidants and vitamin C to help protect skin from sun damage and support natural collagen formation. Pomegranate and raspberries provide a powerful anti-inflammatory punch, while REPAIR nourishes your gut and builds smoother, more radiant skin. A refreshing, intentionally nutritional summer treat that keeps you glowing inside and out. 9. Matcha Green Tea & Chia (green) Ingredients 1 cup drinking water 1 cup Matcha green tea, brewed, cooled or Matcha green tea powder 1 tbsp lemon juice, freshly squeezed 2 tbsp chia seeds 2-4 drop stevia liquid (natural, diabetic-friendly sweetener) 1 scoop FEED {gut + skin}   or your favourite probiotics Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients (except the chia seeds) and process until the fruit and liquid are well-combined. Add the chia seeds and stir for a few minutes to activate the seeds and allow them to plump up. Then pour the mixture into silicone or BPA-free plastic ice block moulds making sure to allow a little room at the top for expansion.  Chill for 3 hours before. Why It's Good Matcha green tea provides a clean energy boost with antioxidants that support radiant skin and cellular health. Refreshing lime provides a hit of essential vitamin-C with nutrient-dense chia seeds for fibre and probiotics supporting good digestion and immunity. This very refreshing ice block recipe  nourishes your gut, supports detoxification, and keeps your skin glowing from within. 10. Black Cherry Tea Pops Ingredients 1 1/2 cup drinking water 1/2 cup black tea, brewed, cooled 1 cup fresh cherries, pitted 2 tbsp lemon juice, freshly squeezed 1 scoop FEED {gut + skin}   or your favourite probiotics 2-4 drop stevia liquid (natural, diabetic-friendly sweetener) Cooking Instructions In a high-powered blender  like a Ninja  , Smeg  or a handy Portable Blender , add all of the ingredients and process until the fruit and liquid are well-combined. Pour the mixture into silicone or BPA-free plastic ice block moulds  making sure to allow a little room at the top for expansion.  Chill for 3 hours before. Why It's Good  Cherries are rich in antioxidants that help reduce inflammation and support healthy, glowing skin. Black tea adds a gentle caffeine lift and polyphenols that promote gut health and balance. Combined with probiotics and lemon for a vitamin C boost, this blend supports digestion, energy, and a radiant summer glow. There are so many delicious ways to stay cool this summer while nourishing your body from the inside out. These nutritional ice block recipes don’t just taste amazing, they also work to help build glowing skin, balanced hormones, and a happy, healthy gut. With every sip and slurp, you’ll be feeding your body the essential nutrients it needs to thrive, glow, and feel incredible all summer season. Kitchen Favourites Advertisement | Kitchen Warehouse You Also Might Like 10 Cortisol-Lowering Foods Every Stressed-Out Woman Needs In Her Diet » Nutritionist's Guide: What To Eat In A Day For Radiant, Glowing Skin » 12 Detox Water Recipes For Glowing Skin & More Energy » Ice Block Making Recipe Tips (Easy Step By Step Guide) MEAL PREP: Summer Ice Block Making Tips & Nutritious Ingredients by Eat Nourish Glow Quick & Easy Meal Prep Making Extra Nutritious Blocks Meal prepping  and making healthy summer ice block recipes  is as easy as blend, pour, and freeze. It's fun food play for this kids and quick and easy meal planning for busy mums who want to make healthier foods and recipes with more nutritional intention. With just a few small tweaks you can take the average kid-friendly ice block recipes and turn them into something densely nourishing for the kids or women's bodies . Here's my top Nutritionist tips to help you make the most nutritious flavours and blends: Liquid Ingredients The best-tasting and most nourishing liquids to use are filtered drinking water or a high-quality coconut water for a clean, refreshing base. Coconut water adds natural electrolytes to keep you hydrated, making each ice block not just delicious, but truly restorative on hot summer days. You can also use freshly squeezed citrus or cold pressed juices, but just watch the sugar if these are store-bought. Freshly made juice will add natural sweetness as well as nutrients, and is a great option especially for the kids. Adaptogens & Healing Teas Adding in adaptogen herbs and healing teas to ice block recipes is an easy way to nourish and better support your hormones, boost energy levels, and improve mood. Try herbal teas like green tea, hibiscus, or rooibos for antioxidant support, or adaptogens such as maca, ashwagandha, or reishi for improved hormone balance and stress resilience. These ice block ingredients not only deepen the flavour but also transform each ice block into a functional wellness boost. Keep this in mind for your own adult batch of ice blocks, most adaptogen and supplements are always not suitable for children. When in doubt, leave it out. Fruity Ingredients Always start with fresh, ripe fruit for the best flavour, colour, and nutrient density in ice block recipes . If you’re using frozen fruit, I like to let it thaw slightly before blending to achieve that smooth, creamy texture. Fruits are nature’s beauty food, rich in vitamin C, antioxidants, and phytonutrients that help support collagen formation, balance hormones, and protect your skin from oxidative stress. Go for bright, colourful fruits such as berries, kiwi, mango, pineapple, and pomegranate for their skin-loving properties and natural sweetness. Experiment with seasonal produce to keep things interesting; think watermelon and lime in summer, or orange and beetroot in cooler months. Use a variety of fruit combinations for visual appeal in all the colours of the rainbow. Superfoods & Supplements This is where nutritional ice blocks  go from being a refreshing summer treat into becoming a powerful wellness boost. Superfoods and supplements add layers of nourishment that can help support glowing skin, better gut health, and happy hormones. Think of superfoods such as acai, spirulina, beetroot, matcha, and ginger as secret beauty boosters, rich in antioxidants, vital vitamins, and minerals that help protect cells from stress, support detoxification, and help build collagen stores for glowing summer skin. For this reason, I love using probiotics and collagen like The Gut Co’s  {gut + skin} and FEED {gut + skin}   blends that are easy to absorb and support true inside-out health. I often sneak in a teaspoon here and there of superfoods like those listed above to help me look and feel my best, one delicious, ice block at a time. Again, some of these additions may not be suitable for children, and are better suited to adults. Nutritionist Note These ice block recipes are such a refreshing treat and way to nourish your body. By combining hydrating liquids, fresh fruits, and nutritional ingredients like probiotics and collagen, each ice block can be made to support gut health, hormone balance, and radiant skin. They’re perfect for women in their 30s, 40s, 50s+, helping to meet nutritional needs while keeping summer fun and delicious. Frequently Asked Questions What are the benefits of ice blocks and popsicles? When made with fresh, vitamin C–rich fruits, herbal teas, collagen, and antioxidant-packed berries, nutrient-rich ice blocks can help protect the skin from oxidative stress, support collagen production, and keep your complexion hydrated and radiant. With the addition of herbal teas and superfood blends, ice blocks can provide a nutritious snack or dessert making them a refreshing and delicious way to care for your body and glow from within. How do ice blocks support gut health? Yes! Many of these ice block recipes include collagen and probiotics along with other nutrient-dense, fibre-rich ingredients and superfoods. All of these wholefood ingredients work to support a balanced microbiome, better digestion, and help reduced bloating. Enjoy an ice block can be a great way to help heal the gut and cool off over the summer. Can ice blocks help with hormone balance? Absolutely. Certain nutritional ingredients, like probiotics, superfoods and fibre-rich fruits, all work to support the gut, which in turn helps with hormone metabolism, regulation and better balance. Enjoying an ice block as part of your weekly menu, is a super easy way to take the edge off rogue hormones and realign with balance. Are ice block recipes suitable for all diets? Yes! All of these ice block recipes are easily adaptable for plant-based, dairy-free, or low-sugar diets. You can swap sweeteners, liquids, or fruit based on your preferences without losing the functional benefits. You can also add in specific ingredients that you know will support your dietary and health needs. For example, try making lavender tea or chamomile infused ice blocks to help with anxiety or hormone imbalance; ginger and citrus recipes for immunity and anti-inflammatory support. What is the healthiest ice block to make? The healthiest ice block recipes   are those made from wholefood, nutrient-dense ingredients [purposely chosen for their natural benefits to the body, not just their flavour. Look for recipes that call for fresh fruit, coconut water, herbal teas, and superfoods instead of refined sugars or artificial flavours. Wholefood-based ice blocks hydrate, cool, and nourish your body making them the perfect guilt-free treat for glowing skin and balanced hormones during summer. I'd love to know if you make any of the ice block recipes , and what combinations you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos. Healthy + happiness, Emma Lisa xx HEALTH & NUTRITION PRACTITIONER Emma Lisa, Nutritionist & Women's Practitioner Emma Lisa  is a Nutritionist & Women's Health Practitioner  with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator  and lifestyle blogger , and an advocate for women's health and anti-diet culture. When she's not in clinic , Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. 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Pull up a chair for a 60-minute hyper-focused, private 1:1 workshop where we will focus on your creating real momentum with your health, fitness and nutrition. In this interactive session, you’ll learn how to pivot away from the negative habits that have been holding you back, and redirect your energy toward the daily, actionable habits that will help you achieve your goals and experience that glow up you've been chasing. WHAT YOU CAN EXPECT: ✔️ discuss and assess your current health and wellness situation ✔️ identify barriers and pinpoint what's been holding you back ✔️ explore the tangible ways you can move past these obstacles ✔️ identify the pivotal, practical action steps and micro-changes needed ✔️ realign your daily actions with your health aspirations and goals ✔️ walk away with restored clarity and control, feeling self-empowered WHO THIS IS PERFECT FOR: This private, one-on-one workshop is perfect for those looking to realign their health goals and take confident steps forward. If you have felt stuck and frustrated with your results, this is 100% the session for you! Ready for big change and a glow up? Sign up today and step into the new season a healthier, happier you! HAPPY CLIENTS: “OMG where was this hiding?! Big thanks to you Emma for the recipe ideas, the support, the tough love coaching. All of it! I legit didn’t realise how trashed my food habits were 'til you showed me how to fix things. I finally feel like me again, but yeah, only 100x waaaaay better. Loved every second. Already told the girls at work, boom and they’re next!” ~ Rhys, Brisbane, property manager Rating:⭐⭐⭐⭐⭐ "I’m so glad that I signed up for your one-on-one Glow Up, Emma. Your guidance was precisely what I needed at a time when I had been feeling quite stuck and unsure of my next steps. Our session gave me clarity, direction and a renewed sense of motivation. As you promised, I walked away feeling genuinely excited and organised about reaching my goals. You offer a truly professional and thoughtful coaching experience!" ~ Georgia, Sydney, mum of 2 Rating:⭐⭐⭐⭐⭐ "I'm so recommending your sessions Emma! Fully loved your approach, all your ideas and coaching. The session was supportive and your strategies were really easy to implement. It has helped me stop spinning my wheels. I'm crazy excited to have my "glow up" this winter and hit the beach with confidence come September, so thank you so much! ~ Britt, Coolangatta, mum of 3 Rating:⭐⭐⭐⭐⭐

A hyper-focused 90-Minute, private 1:1 workshop to deep dive into your health and wellness goals, and provide practical direction on the necessary lifestyle changes required to start seeing positive change. After your session, you'll walk away with a much clearer sense of what needs to change, and fully understand the next steps to achieve your health goals, and quickly! WHAT YOU CAN EXPECT: ✔️ In-Depth Assessment: we'll identify the barriers and challenges that are getting in your way, and catalogue the habits and shifts you need to make. ✔️ Collaborative Goal-Setting: together we'll come up with personalised wellness plan to help you make changes and move forward. ✔️ Follow-Up Support: receive a follow-up email with additional resources and accountability tips to help keep you on track and crushing small and big wins. WHO THIS IS FOR: This is perfect for you if you are ready to make a real and significant shift in your health journey you just need personalised guidance to set you on your way. if you are ready to pivot and crush those health goals, sign up for the your own private workshop today! HAPPY CLIENTS: “Thank you Emma!!! I've spent years yo-yo dieting and I've never felt so in control of my eating habits before. What I learned from you is what was missing from my weight loss attempts. I'll always be grateful to you for all the support and extra help." ~ Jodie, Sydney teacher & mum Rating: ⭐⭐⭐⭐⭐ “I really wish to thank you Emma for those little changes as was all I needed, now look at me in my size 8s! I'm loving how the workshop helped me with other goals too. Definitely will be recommending your private workshops!  ~ Mia, Brisbane beauty therapist Rating:⭐⭐⭐⭐⭐ “I was so surprised at what a difference the small changes Emma recommended made; I've been struggling to lose weight for years and after our workshop session, I saw results within a few weeks!!” ~ Brie, Brisbane property manager Rating:⭐⭐⭐⭐⭐

A 120-Minute 1:1 Consultation to discuss your small business marketing, Perfect for start up business or to revitalise your brand and watch your business flourish! Session includes a 2 hour Call + Strategy Session offering boutique businesses with tips, ideas and a starter strategy to take your online presence to new heights! With proven expertise in social growth, grass-roots marketing, email marketing, digital content creation, and more, this introductory service will help you start an action plan for success and guide you towards achieving outstanding results.

Summer Glow Playbook Pull up a chair, this summer season we’re nourishing with slower mornings, protein-rich meals, and daily detox water recipes that nourish that inner glow. THE 7-DAY WELLNESS JOURNEY SERIES YOUR PLAYBOOK: Includes Portal Access | Recipe Collection | 1-Week Guide | Nutritionist Q&A | Facebook Community WELCOME TO THE PLAYBOOK SERIES You’ve just unlocked a nourishing 7-day journey to detox for summer. Get ready for an intentional week of hydration rituals and herbal infusions to restore metabolism, all-day energy and kickstart weight loss. ACCESS PLAYBOOK JOIN COMMUNITY Begin Your Summer Glow Journey Today, It's So Easy Set yourself up for a successful week of deeply nourishing your body and feeding the glow: ▢ Bookmark this page ▢ Pick your start date ▢ Join our community ▢ Read the Ultimate Guide Ready? Start Day 1 right now and start feeling amazing! GETTING STARTED WATER TRACKER INFUSION GUIDE PLAYBOOK RECIPES LET'S BEGIN THIS NOURISHING JOURNEY 01 Getting Started | A Week Of Goodness Pull up a chair, gorgeous, your Summer Fresh Glow-Up starts right here. This week, we’re slowing things down, sipping with intention, and building the kind of hydration habits that make your skin brighter, your energy steadier, and your metabolism quietly hum in the background. Think: warm sunshine, fresh citrus, the soft ease of summer, and a daily ritual designed to make you feel more you . You’ve officially unlocked a week long glow journey that's simple, impactful and curated to nourish your metabolism in the gentlest, most delicious way. GETTING STARTED Each day inside this Playbook includes three guided steps: • daily water infusion , a detoxifying, mineral-rich water to sip between. breakfast and dinner • morning glow ritual , a metabolism-boosting hydration practice to set your day up. • midday + evening rituals to steady the appetite, reduce cravings, calm stress, and support deep rest. This is your gentle daily reset and not a rigid routine. You’ll move through each section in order, at your own pace, knowing that every small action adds to your glow. By Day 3, you’ll feel the difference. WHAT YOU'LL NEED: To make your week smooth and enjoyable, gather these simple items: ▢ a glass or steel water bottle (1L is ideal) ▢ read the Ultimate Infused Water Guide if you’re new to infusions ▢ print this Summer Glow Food List (PDF) ▢ print your free Water Tracker (PDF) ▢ prep the ingredients for the first recipe ▢ pick start day (most choose next day) ▢ set aside 5–10 minutes to orient yourself Nothing fancy. Nothing stressful. All you'll need is these essentials to enjoy this week long summer glow experience. NEW TO INFUSED WATER? Read the Ultimate Infused Water Guide & Tutorial to learn how to make the most nutritious detox drinks all summer long. This guide and tutorial will help you understand why infused waters works, how nutrients are absorbed and how to avoid the “bloating” mistakes. You'll learn how to choose recipes for specific health benefits and all about the common mistakes that prevent results. It’s a quick, empowering read that sets you up perfectly for the next week and beyond. THE DAILY GLOW RITUALS Habits and daily rituals are where true transformation happens. Not in the big, dramatic things but in those micro- small, steady habits repeated daily. Think slow sipping, softer mornings, that few minutes outside to feel the sunshine. It's about curating a nourishing plate, an early night and a gentle exhale before bed. Let this week feel like mini retreat and an exhale (not another thing on your to-do list). WHAT TO EXPECT This Playbook is designed to feel gentle, refreshing, and nurturing and not overwhelming or burden already busy schedules. These small daily shifts add up quickly, and by Day 3–4 most women notice: clearer energy reduced cravings better appetite control less bloating improved skin tone steadier hormones a lighter, fresher feeling READY TO BEGIN? Your first glow ritual begins with Day 1 , where we kick off with a refreshing, appetite-supportive infusion to help restore your natural hydration rhythm. You’re now ready. You’re prepared. Your glow week begins now. 💛 See you tomorrow! 02 Day 1 | The Metabolism & Glow Tonic Welcome to the first day of the Summer Glow Playbook! Today we’re easing into the summer glow journey with a gentle, metabolism-loving hydration recipe and daily rituals. Think of today as your “reset and rehydrate” moment, a chance to wake up your digestive system, calm cravings, and give your body the minerals it’s been quietly asking for. We’re not aiming for perfection here, just slow, steady sipping and a softer, more intentional day of nutrition. HOW THIS WORKS Today is all about getting into the rhythm: small sips, not big gulps. Flooding your system all at once can actually cause bloating and discomfort, so we hydrate in a way your body loves ... slow, continuous, mineral-rich. Move through your day in this order: 1️⃣ Morning Hydration Ritual 2️⃣ Daily Glow Infusion 3️⃣ Midday Ritual Reset 4️⃣ Evening Wind-Down These are the little anchor points that are going to make this whole week feel grounding and doable. TODAY'S WATER RECIPE Today's water recipe is the Metabolism & Glow Tonic, a crisp, bright infusion of grapefruit, rosemary, and optional collagen that helps curb appetite, supports fat metabolism, reduces bloating, and hydrates without spiking blood sugar. Start your day with this gentle, metabolism-loving ritual, your first step toward a radiant, nourished glow. You’ll sip this after breakfast and all the way until dinner, keeping your energy steady and your appetite calm. Remember: sip slowly, often, and consistently. The Metabolism & Glow Tonic INGREDIENTS ▢ 2 litres filtered water ▢ 2–3 slices ruby grapefruit , organic ▢ 2–3 sprigs fresh rosemary, organic ▢ 1-2 tsp collagen peptides (optional) In a large water pitcher, add the water and ingredients. Let the infusion steep for 2 hours or overnight before consuming. Top up the water throughout the day if it gets low; throw out or compost the leftover fruit/herbs at the end of the day. KEY BENEFITS OF TODAY’S RECIPE • grapefruit natural compounds steady hunger cues so you stay satisfied • citrus supports fat metabolism with enzymes to stored energy efficiently • citrus fruits boost collagen with vitamin C for plump and glowing skin • a potassium + hydration combo that helps release puffiness and excess fluid • hydrates deeply without spiking blood sugar or energy crashes • supports liver detox pathways and provides gentle liver support This tonic is essentially your “summer glow in a bottle”. It's a trusted beauty food recipe that naturally builds healthy summer skin and aids healthy, nutrient-focused weight loss. ☀️ MORNING HYDRATION RITUAL Begin your day with hydration before anything else... before caffeine, food, screens, or bathing. This simple ritual wakes up your metabolism, steadies your appetite, and clears the fog that midlife hormones love to create. Think of it as your soft morning “on” switch. Take a moment to just breathe. As soon as you get out of bed, choose one morning tonic: • green tea + lemon (activates metabolism-boosting) • warm water + ¼–½ lemon + a pinch of salt (electrolytes) Both tonics wake up your digestive system, stimulates natural elimination, and primes your metabolism for the day; a simple morning ritual that can steady cravings and support weight loss. Sip slowly as you ease into light movement: stretching, a short walk, or a few deep breaths. This signals safety to your nervous system and prevents cortisol-driven cravings. Nourish with a high protein + fibre breakfast to stabilise blood sugar for the entire day. If you’re not hungry or skip breakfast, add 1 tsp psyllium or 1 tbsp chia seeds into your water for a gentle fullness boost. TODAY'S MORNING RITUAL A digestive tonic + protein breakfast + infused water. Simple. Steady and supportive. Your daily glow begins here. 🤸🏼♂️ MIDDAY RESET | Your Secret Appetite Stabiliser Most women hit the “afternoon dip” with low energy, sugar or caffiene cravings, mindless snacking, coffee overload. Today we shift the rhythm. At lunchtime, pair your infused water with a protein-rich meal (chicken salad, tuna + greens, cottage cheese + veg, or a protein smoothie). These balanced meals will keep your energy stable and prevent the afternoon slump. After eating, take 5 minutes of sunshine for mood + hormone support. Keep the hydration ritual going throughout the afternoons by: hydrating consistently (12–6pm) : frequent sips reduce food and sugar cravings, lift brain fog, prevent evening overeating moving a little: if you feel sleepy and that 2pm brain fog or a sugar craving hits, try 30–60 sec bursts: jumping jacks, knee slaps, jog in place, or a quick walk instead of snacking; an easy energy reset. herbal tea : 20 min before meals have fennel or liquorice root tea (naturally reduces appetite). After lunch, enjoy peppermint to support digestion and prevent grazing. If stressed, try Tulsi (holy basil) or chamomile to lower cortisol and reduce sugar cravings. TODAY'S MIDDAY RESET Hydration + movement + herbal tea. It's an easy reset ritual that fuels natural alertness and revives energy for the afternoon. 🌙 EVENING RITUAL | Destress & Bedtime Routine Your evening rhythm is about helping your body soften, settle, and close the loop on the day without overwhelm. This is where you support digestion, calm inflammation, and set your hormones up for a better tomorrow. Keep this window quiet, hydrated, and intentional. Aim to stop drinking water by 6pm if you sleep between 9–10pm as this prevents sleep interruptions and supports deeper overnight repair. If you’d like something warm, sip a small cup of herbal tea that soothes the nervous system. Chamomile, lavender or peppermint teas all signal “relax + wind-down” to the body. Choose a light dinner such as salad or a stir-fry that includes lean protein + fibre veggies + colour . Carbohydrate-rich dinners disrupt rejuvenating sleep and increase next-day hunger. If cravings strike at night, it’s usually thirst or fatigue, not hunger. A warm herbal tea and a few slow breaths will bring everything back into balance. TODAY'S EVENING RITUAL Create calm + light dinner + herbal tea. It's an easy ritual to create deeper sleep, better digestion and a leaner body. End your day gently. Low light. No stimulation. A quiet thank-you to your body for everything it carried today. See you tomorrow! 03 Day 2 | Revive & Glow Tonic Welcome to Day 2 of the Summer Glow Playbook! Today we’re nourishing your body with a metabolism-supporting, appetite-calming hydration recipe and easy, energising rituals. Think of today as your “revive and refresh” day, a chance to lift energy, support fat metabolism, and keep your glow consistent. Keep it simple, intentional, and nourishing, no overwhelm, just small rituals that add up. HOW THIS WORKS Today and for the rest of the week, we're all about getting into a healthy hydrating rhythm: small sips, never big gulps. We're hydrating with nutrient infused recipes in a way your body loves ... slow, continuous, mineral-rich. Move through your day in this order: 1️⃣ Morning Hydration Ritual 2️⃣ Daily Glow Infusion 3️⃣ Midday Ritual Reset 4️⃣ Evening Wind-Down These are the little daily rituals that are going to make this whole week feel ground-shifting and yet doable with busy schedules and full lives. ☀️ MORNING HYDRATION RITUAL Following on from yesterday, remember to enjoy your morning tonic (green tea + lemon or warm water + lemon + pinch of salt) to wake up digestion and metabolism. After hydration, try this new wake-up ritual today. it's called, “Sun Salute + Breath Boost” . Stand tall, reach your arms overhead for the sun; inhale deeply and stretch. Hold for a breathe, release and exhale as you let your arms gently swing down to your sides. Repeat this 3–5 times. This simple movement gently energises the body, awakens circulation pathways, and signals to nervous system today is a “glow day.” After your exercise, enjoy today's Kiwi Blueberry & Lemon Glow Infusion with a high-protein + fibre-rich breakfast (eggs with a breakfast salad, chia seeds in Greek yoghurt with berries, scrambled tofu and avocado) or add 1 tsp psyllium / 1 tbsp chia to water if you always skip breakfast.* TODAY'S MORNING RITUAL A digestive tonic + sun salute stretch + protein breakfast + infused water. Body-loving, invigorating, and building that inner glow with each ritual! THE RECIPE Today's infusion is the Kiwi Blueberry & Lemon Glow, a vibrant, antioxidant-rich water designed to stabilise appetite, support metabolism, and nourish your skin from the inside out. Sip throughout the day to maintain steady energy and keep cravings at bay. Kiwi Blueberry & Lemon Revive & Glow Recipe ▢ 2 litres filtered water ▢ 1-2 kiwi, organic ▢ ½ cup blueberries, organic ▢ ½ lemon, organic ▢ 1–2 tsp collagen peptides (optional) In a large pitcher or water bottle, add the water and the fruit ingredients. You choose to use kiwi slices or smash into a pulp. Let this infusion steep for 2 hours or even better, overnight before consuming. Throughout the day add more water if it gets low, the fruit will still infuse it with goodness. Eat or compost the leftover fruit/herbs at the end of the day. KEY BENEFITS OF TODAY’S RECIPE • kiwi + lemon supports digestion and gently boosts metabolism • blueberries provide antioxidants, reduce inflammation and build skin radiance • collagen + vitamin C aids skin elasticity and glow • hydration lifts energy and stabilises appetite naturally • supports liver detox pathways for a gentle internal cleanse This is your “revive in a bottle”, it's hydrating, nourishing, and full of summer glow energy. 🤸🏼♂️ MIDDAY RESET | Energy & Body Reviver The dreaded afternoon dip often brings fatigue, cravings, and mindless snacking. Today, we're going to refresh and reset with short burst exercises and micro-habits that revive energy and build a toned, beach-ready body: • 30–60 seconds of stair climbing, jumping jacks, or jogging on the spot • 20 min before meals, try peppermint or fennel to naturally curb appetite • walk briskly after eating such as around the block, the office or local park • afterwards, sip chamomile or lavender to prevent afternoon grazing • hydrate consistently with your infused water throughout the afternoon TODAY'S MIDDAY RESET Hydration + movement + herbal tea. Quick, energising rituals that keep energy steady and support metabolism naturally. 🌙 EVENING RITUAL | Destress & Bedtime Routine Evening mode is all about helping your body learn to soften, relax and let go of the busyness of the day. This is where we focus on slowing down for gentle digestion, instilling that calm energy, and nurturing stress hormones for a better balanced day tomorrow. We keep this time of day quiet, lightly nourished, and intentional. Signal evening time with a light dinner made from lean protein, colourful vegetables and healthy fats (think salmon + greens + avocado). Afterwards, savour a loving warm cup of herbal tea: chamomile, lavender, or peppermint to signal the “wind-down” to your nervous system. GLOWING SUMMER SKIN RITUAL Try this after dinner, take 3–5 minutes to lightly massage your face and neck with essence oil or your favourite moisturiser. Hit those tension spots across the forehead, along the basal jawline and between the eyes using your fingers or a qua sha crystal with love and tenderness. Nightly facial massage supports lymphatic drainage, improves circulation, and reminds your body to relax and nourish. Practice this with intention and kindness to give your body a quiet thank-you for its work today. TODAY'S EVENING RITUAL Hydration + light dinner + facial glow massage + herbal tea. Nurture the body, feed the glow, and prepare for restorative sleep. End your day gently. Low light, quiet reflection, gratitude. See you tomorrow for Day 3! 04 Day 3 | Chia Fresca Water Belly Fat Blaster Life happens! The Summer Glow Playbook is built to be flexible and forgiving . If you miss a day, just pick up where you left off. Your Playbook is accessible 24/7 online so you can restart or pick up where you left off at any time. It's those small, consistent actions that add up over the week, so this isn’t about perfection. Instead it’s about creating simple micro-habits that stick. Every step you take, even partially, helps your body reset, improves energy, supports digestion, and sets you up for the next day! 05 Day 4 | Butterfly Tea Collagen Hack By the end of the Summer Glow Playbook, you’ll have built new daily rituals that can be carried forward beyond the week. You’ll know how to hydrate with intention, have a collection of infused water to rinse-repeat at your fingertip, and understand which herbs and produce to use for maximum benefit, (ie for energy, hormone balance, and digestion). You also have lifetime access to each Playbook you purchase, making a refresher as simple as, login and repeat! You can repeat the Playbook any time you wish, choose to purchase another themed Playbook, or a book a GlowUp Strategy Session to deep dive and expand on your experience with a Nutritionist's expertise and coaching. Of course, you can also continue to browse our Daily Resets and blog for more feminine health and wellness protocols. 06 Day 5 | Gut-Friendly Detox Tonic By the end of the Summer Glow Playbook, you’ll have built new daily rituals that can be carried forward beyond the week. You’ll know how to hydrate with intention, have a collection of infused water to rinse-repeat at your fingertip, and understand which herbs and produce to use for maximum benefit, (ie for energy, hormone balance, and digestion). You also have lifetime access to each Playbook you purchase, making a refresher as simple as, login and repeat! You can repeat the Playbook any time you wish, choose to purchase another themed Playbook, or a book a GlowUp Strategy Session to deep dive and expand on your experience with a Nutritionist's expertise and coaching. Of course, you can also continue to browse our Daily Resets and blog for more feminine health and wellness protocols. 07 Day 6 | Hormone Balanced Elixir By the end of the Summer Glow Playbook, you’ll have built new daily rituals that can be carried forward beyond the week. You’ll know how to hydrate with intention, have a collection of infused water to rinse-repeat at your fingertip, and understand which herbs and produce to use for maximum benefit, (ie for energy, hormone balance, and digestion). You also have lifetime access to each Playbook you purchase, making a refresher as simple as, login and repeat! You can repeat the Playbook any time you wish, choose to purchase another themed Playbook, or a book a GlowUp Strategy Session to deep dive and expand on your experience with a Nutritionist's expertise and coaching. Of course, you can also continue to browse our Daily Resets and blog for more feminine health and wellness protocols. 08 Day 7 | Summer Refresher By the end of the Summer Glow Playbook, you’ll have built new daily rituals that can be carried forward beyond the week. You’ll know how to hydrate with intention, have a collection of infused water to rinse-repeat at your fingertip, and understand which herbs and produce to use for maximum benefit, (ie for energy, hormone balance, and digestion). You also have lifetime access to each Playbook you purchase, making a refresher as simple as, login and repeat! You can repeat the Playbook any time you wish, choose to purchase another themed Playbook, or a book a GlowUp Strategy Session to deep dive and expand on your experience with a Nutritionist's expertise and coaching. Of course, you can also continue to browse our Daily Resets and blog for more feminine health and wellness protocols. 09 Completed: You Did It, Collect Your Reward! By the end of the Summer Glow Playbook, you’ll have built new daily rituals that can be carried forward beyond the week. You’ll know how to hydrate with intention, have a collection of infused water to rinse-repeat at your fingertip, and understand which herbs and produce to use for maximum benefit, (ie for energy, hormone balance, and digestion). You also have lifetime access to each Playbook you purchase, making a refresher as simple as, login and repeat! You can repeat the Playbook any time you wish, choose to purchase another themed Playbook, or a book a GlowUp Strategy Session to deep dive and expand on your experience with a Nutritionist's expertise and coaching. Of course, you can also continue to browse our Daily Resets and blog for more feminine health and wellness protocols. You're not alone on this journey, help is here! This Playbook is designed to be self-paced and doable, but you don’t have to do it by yourself. The community and our coaching options are here when you want a little extra encouragement, accountability or a tailored plan. Upgrade To GlowUp Sessions Upgrade to fast track results with 1:1 Nutritionist sessions. Visit Discussion Group Share the experience inside the Facebook Community. EVERYTHING TO MAKE THIS PLAYBOOK SUCCESSFUL Extra Support Tools DOWNLOAD WATER TRACKER Grab the tracker before you start to keep on top of your water intake and goals. DOWNLOAD NOW THE FACEBOOK COMMUNITY Join the community for on-going support, inspiration and bonus recipes. VISIT COMMUNITY NUTRITIONIST COACHING Want extra support? Book a GlowUp Strategy Session with me for 15% off. BOOK SESSION Infusion Guide THE SECRET TO DIY VITAMIN WATER HOW-TO GUIDE | DIY INFUSED WATER The Ultimate Guide To DIY Vitamin Waters Voyage ipsum dolor sit amet, across azure seas and through verdant valleys, seeking hidden gems and untold stories. Amidst bustling marketplaces and tranquil temples, we… HORMONE BALANCE | CHOCOLATE FUDGSICLES Insider Tips for Hormone Balance Loving Monetizing Your Travel More HORMONE BALANCE | CHOCOLATE FUDGSICLES Insider Tips for Successfully Living Monetizing Your Travel Blog HORMONE BALANCE | CHOCOLATE FUDGSICLES Insider Tips for Successfully Cooking Monetizing Your Blog HORMONE BALANCE | CHOCOLATE FUDGSICLES Insider Tips for Successfully Eating Monetizing Your Travel Blog HORMONE BALANCE | CHOCOLATE FUDGSICLES Insider Tips for Successfully Eating Monetizing Your Travel Blog SHOP NOW JOIN THE CONVERSATION Ask Questions & Share Insights comments debug Share Your Thoughts Log In Rated 0 out of 5 stars. No ratings yet Rating: Share a comment... Share a comment... Share Your Thoughts Be the first to write a comment.

Nutritionist expertise for midlife women seeking hormone balance, healthy weight, and a nourished lifestyle through clean eating, daily habits, and glow-from-within wellness. Ready to Join the hundreds of women I've helped through my nutrition coaching and hormone balancing programs. No more struggling, just real, lasting results. Forget Every RULE You've Been Taught About Dieting Around here, we're all about health habits that feel effortless , food that becomes your ally , and the natural glow you beam when your hormones are well-nourished! START HERE Gourmet Toastie Recipe by Eat Nourish Glow Clean Eating Recipes by Eat Nourish Glow Chocolate Chia Pudding Recipe by Eat Nourish Glow Gourmet Summer Rolls Recipe by Eat Nourish Glow Gourmet Toastie Recipe by Eat Nourish Glow Green Smoothie Recipe by Eat Nourish Glow Roasted Stuffed Sweet Potato Recipe by Eat Nourish Glow 1/1 NUTRITION COACHING & HORMONE BALANCING RECIPES CURATED FOR WOMEN Forget Dieting —Let's Refocus On Nourishing For Hormone Balance RECIPE BLOG → GRAB YOUR NAPKIN WHERE HORMONE BALANCE & YOUR MIDLIFE GLOW UP EFFORTLESSLY BEGINS I'm all about helping women nourish , and live their best lives —without the guilt, diets, or crazy restrictions. I teach how to enjoy food again, eat clean , and feel the glow from within! Pull up a chair, because you were meant to be here... OVER 14 YEARS EXPERIENCE IN WOMEN'S FITNESS & NUTRITON HELPED 100s OF WOMEN CLEAN UP THEIR DIET & FIND BALANCE COOKBOOK AUTHOR, CONTENT WRITER & RECIPE DEVELOPER support is a click away Helping Women Nourish & GLOW ... Without Overwhelm Motivated and 100% ready for your midlife glow up? Let's plan it together! BOOK A SESSION I've always been ashamed of my body and weight issues, and unsure about using a Nutritionist but Emma put me at ease right away. She helped me makeover my diet, lifestyle and learn to love ME again! - Christie, QLD I'm down 2.5kg already! Loving your program, and can't believe I didn't do this sooner. It's so easy and delicious, an excellent low carb program. - Ally, NSW Redefining healthy for women who not only want to love their body , but also live a nourished life. At Eat Nourish Glow, we never diet... we nourish. We focus on nourishment over restriction, calorie counting and stressing over mealtime. So, if you're ready to finally ditch diet burnout, there's a seat waiting for you inside our exclusive women's coaching and nutrition courses! LEARN MORE → ONLINE PROGRAMS POUR A CUP OF HERBAL TEA & BROWSE hey, lovely, 01. Quick & Easy Recipes Come taste the goodness with delicious Nutritionist-approved recipes created to nourish women's bodies and make healthy, clean eating as simple as follow me. 02. Simple Meal Planning Stop wasting time on Google and Pinterest, and browse the meal planning blog for quick and easy meal prep, meal planning tips and more. No more guesswork! 03. No-Fuss Weight Loss Free expert help to hop off the diet hamster wheel and simply do what works to rebalance your body weight and love how your body feels when its fully nourished. Ever wished you could have a Nutritionist on speed-dial just to ask a simple nutrition or hormone question? Join the free Facebook Community group... Get a daily dose of nutrition advice you can trust. Browse exclusive clean eating recipes, join free nutrition challenges, LIVE sessions, and so much more! JOIN THE COMMUNITY → Join the Community that takes all the guesswork out of eating clean, hormone balance and getting fit over 40! Follow along with themed days for clean eating, meal planning, quitting sugar, and women's weight loss support! Join free and paid challenges curated to make big changes in a small amount time, and led by a trusted, women's Nutritionist (not some random influencer!). THE BLOG Welcome to the Recipe Blog, your digital recipe tin for clean eating and hormone balancing recipes, nutrition tips, and practical women's health. Whether you're here to find a quick low-carb meal, to adopt a more plant-based diet, or simply eat healthier for hormone health, you’ll find real food inspiration that’s simple, nourishing, and always easy to make. Clean Eating Low Carb Meal Prep Plant-based Smoothies Sugar-free Weight Loss 1/1 CLEAN EATING RECIPES LOW CARB RECIPES PLANT-BASED RECIPES QUICK MEAL PLANNING FREE RECIPES Get 10 free clean eating recipes from a Nutritionist your can trust, DOWNLOAD find healthy again Ready to confidently strut into your vibrant glow up era? Now it the time to take action and ditch the struggle. Link arms with a women's Nutritionist who'll teach you balance and nourishment. BOOK A SESSION Weight Loss Blog it's all free ADVICE FROM A NUTRITIONIST 7 Day Free Smoothie Challenge For Weight Loss & Detox A Beginner's Guide To Clean Eating (Includes Sample Menu) let's be honest a minute SURE, YOU COULD KEEP BROWSING PINTEREST BUT HAS IT ACTUALLY HELPED OR JUST LEFT YOU ON OVERWHELM? It’s time to stop the endless scrolling and start eating in a way that feels good, fits your life, and actually works. No more guesswork, just real, simple recipes that make clean eating effortless. Healthy is about to get so much easier for you! Done For You Clean Eating Meal Plans & Cookbooks Browse books and programs purposely curated by a Women's Nutritionist to help you fall in love with food again! RESTOCKING SOON Let's put the fun back into getting healthy, nourishing, and loving your body... It's not the diet, it's the habits. And if you don't know which ones to prioritise, you'll always feel lost and your results MEH ... LET'S WORK TOGETHER CHOOSE THE SUPPORT YOU NEED + Hormone Support + Clean Eating Recipes + Weight Loss Tools IT'S NOT JUST FOOD, IT'S A LIFESTYLE 30 Day Clean Eating Challenge & Membership GRAB YOUR SEAT → Come join the Nutritionist-led clean eating challenge that will reset your appetite in less than 30 days! "Clean eating and meal prep has always felt too overwhelming, but your challenge made it so fun, simple and meal prep actually enjoyable!" Kimmy, Brisbane, QLD "I’ve tried so many "healthy" diets that left me feeling exhausted and deprived, but this was so different. Simply loved it, Em!" Fiona, Geelong, VIC "Menopause hit me hard—stubborn weight gain, brain fog, and just feeling off. Emma, this was exactly what I needed to reset my eating habits!" Angelic, Currumbin, QLD LEARN with ME ACTIONABLE STEPS TO SUCCESS the VIP Breakthrough Coaching Experience You're stuck and can't wait another day to make a BIG shift to a more healthier relationship with food, weight loss, and your body. Secure your spot now for my exclusive nutrition and lifestyle coaching! Thank you Emma!!! Loved every part of your healthy eating coaching and working with you. You made such a difference in how I eat and view food! - Dena, UK LEARN MORE → LET'S OVERHAUL YOUR DIET Food & Lifestyle Audit with Action Workbook LEARN MORE → PROGRAMS PROGRAMS Hello, I'm EMMA LISA NUTRITIONIST, Recipe Creator , Food Blogger & Mum of Five HEAR MY STORY Frequently Asked Questions How Is A Nutritionist Different From A Dietitian In Australia? In Australia, both Dietitians and Nutritionists offer nutrition advice, however their roles differ slightly. Dietitians are qualified to provide medical nutrition therapy for medically diagnosed illness or health conditions, often working in clinical or hospital settings. Nutritionists, on the other hand, come from a range of backgrounds and typically focus on general health, nutrition education, lifestyle habits, and preventative wellness. A qualified Nutritionist like myself provides support for people who are ready to ditch diet culture and finally make peace with their plate. For instance, my women's clinic approach skips the calorie counting and restrictive dieting. Instead, we build healthy eating habits using psychology-backed strategies, teach you how to nourish with clean eating foods and easy meal plans . The focus is on finding balance while still reaching your health or weight loss goals . No more struggle. Just realistic habits, food freedom and simple, nourishing meals that work in real life. Yes, even with a crazy busy schedule and mama lifestyle! BOOK SESSION: book a free 15-Minute Get Unstuck Session . What Is The Fastest Way To Lose Weight Without Dieting? The ‘fastest’ way to lose weight is by fixing what’s really stopping your progress . For most women, this means balancing blood sugar (to crush cravings), lowering cortisol (to reduce belly fat), and eating more (yes, really) nourishing foods. For long term success, you want to focus on better eating habits, food choices and boosting metabolism, not diets and restriction . Following this protocol, my clients typically lose 0.5-1kg weekly and without the struggle, hunger or food guilt! Why it works? In my women's clinic we skip the calorie, carb and and macro restriction madness; it only ever breads a fear of food and disordered eating. Instead, we work on healing the diet mindset, empowering you with practical advice and psychology-proven strategies that work to get you the health results without the struggle! Curious to see this in action? Book a free 15-Minute Get Unstuck Session and learn how we can help you lose weight fast, but more importantly, the healthy, nourishing way! Can A Nutritionist Help Me Lose Weight? Yes, absolutely! Unlike generic diets, working with a qualified Nutritionist like myself means we'll target the real reasons your hormones are out of whack or why the weight won't budge , whether it's a slowed metabolism from years of yoyo-dieting, insulin resistance making cravings unbearable, PCOS, menopause, or cortisol spikes keeping you stuck. Together we can build a custom, fully personalised weight loss plan with science-backed strategies that actually work for your body, age, and lifestyle... ditch the diet rollercoaster or forget one-size-fits-all rules! BOOK SESSION: book a free 15-Minute Get Unstuck Session . How Can I Lose Belly Fat With Menopause? Menopause belly fat isn’t about eating less , it’s about eating healthier and smarter. To successfully lose belly fat in peri-menopause and menopause, you need to shift your eating habits, food choices and learn how to prevent insulin resistance, reduce cortisol, maintain regular exercise and manage stress. And that only just the tip of the iceberg! In my women's clinic , we do this (and more) with several science-backed strategies like protein timing to preserve muscle, anti-inflammatory foods to reduce bloating, cortisol-lowering protocols and maintaining healthy lifestyle habits. No extreme workouts or starvation required; in fact, these can make things worse during the change of life ! Looking for support? Book a free 15-Minute Get Unstuck Session . and learn how we can help you manage symptoms and positively glow through menopause and beyond! Do You Offer Custom Meal Plans or Ongoing Coaching Support? Yes and yes! Everything I do is personalised (because I believe in treating the individual woman, not catering to the masses). I offer fully customised meal plans, food and lifestyle audits, and 1:1 coaching to help women eat better, feel balanced, and reach their goals in a doable way. Whether you're navigating food intolerances, struggling with PCOS or menopause, trying to lose weight, or just want to simplify healthy eating, I’ll help you create a plan that fits your life, not a one-size-fits-all template! My cookbooks and meal plans combine customised meal guidance, a personalised food framework (think ‘choose from these proteins/veggies/carbs’), grocery lists tailored to a variety of dietary or health needs. My online 1:1 Coaching includes weekly check-ins to troubleshoot real-life challenges, mindset shifts to end guilt-driven eating, plus direct messaging support between sessions. The result? You’ll lose weight or make healthy shifts using a plan that works uniquely for you and custom built so that you actually enjoy the process. → Learn more about personalised support here! POSITIVE CHANGE IS A CLICK AWAY Hey, I was wondering if you have any advice on... You can search for: clean eating recipes, meal planning tips, nutrition advice, how to go dairy-free, gluten-free, plantbased and sugar-free, or browse for inspiration. HEALTHY MADE SIMPLE Experience A Client-Centred Approach To Nourish (Not Diet ). Tired of quick fixes that never last? As a Women's Nutritionist with 14+ years helping Australian mums, I don’t just provide meal plans, I'll teach you how to eat for your hormones with solutions that work; how to cook once, eat all week: and how to finally break the diet cycle (no more "good vs bad" food rules). My clients don’t just lose weight, they keep it off, take back their health and positively GLOW! BOOK NOW, BE NEXT! →

Meal planning tips, easy recipes, and expert nutrition advice from a Nutritionist. Browse helpful tips a variety of dietary needs, including plant-based, low-carb, and clean eating. Simplify planning your healthy meals today! 1/2 Meal Planning BLOG Quick Search BAKING TIPS DAIRY-FREE THE LAZY COOK KITCHEN TOOLS MEAL PLANS 15-MINUTE PREP TOASTIES BATCH COOK FREEZER MEALS INGREDIENTS 10-MINUTE PREP MEAT-FREE ONE-PAN MEAL VEGETARIAN CLEAN EATING GLUTEN-FREE 5-MINUTE PREP NUTRITION THE PANTRY SMOOTHIE HACK VIEW ALL MEAL PLANNING → Micro Meal Prep For Weight Loss Learn my secret 'micro meal prep' method and make quick work of creating healthy meals. LEARN MORE → Browse All Things MEAL PREP MICRO PREP FOR FREEZER LAZY COOK ALL RECIPES 1 2 3 4 5 Favourites for the Kitchen SPONSORED AD LAZY COOK SERIES → Lazy Cook Series: 10 Meal Prep Hacks Every Busy Mum Needs As a Nutritionist, I can tell you that you don't need to spend hours in the kitchen to prepare healthy meals for the family. Try my simple methods perfect for busy moms to make nutritious meal prepping quick and easy! LEARN HOW NOW → If you've always thought that meal prep means hours spent in the kitchen preparing elaborate meals, it really doesn't. Grab a warm cuppa, and let me share with you my secret 'micro meal prep method' that makes what's for breakfast (or any meal) super quick and easy. LEARN HOW NOW → 10 Clean Eating Breakfasts That Are Quick & Easy To Meal Prep MEAL PLANNING → SMOOTHIES Meal Prep & Planning Make the most deliciously nutritious smoothies with a Nutritionist's easy kitchen hacks, recipe ideas, and meal prep tips. Settle in for an inspiring browse! Browse All Things SMOOTHIES RECIPES DETOXES MEAL PLANS CHALLENGES 1 2 Making smoothies for breakfast is one of the easiest ways to get a big serving of nutrients in a fast and easy meal. Here, I am going to share with you my top smoothie making hacks as well as 8 mouth-watering smoothie recipes. Let's blend... LEARN HOW NOW → Smoothie Hacks To Make Your Morning Breakfast Quick & Easy SMOOTHIE MAKING → Shop Favourites SMOOTHIE CHALLENGES → Free 5 Day Smoothie Detox Challenge (by a Nutritionist) Come nourish your body while you detox with a Nutritionist's guidance and recipes! JOIN IN NOW → PLANTBASED Meal Prep & Planning Ease into a more plantbased diet, nourishing your body with healthy, vegetarian and vegan meals. Browse my guides, meal prep tips and more! Browse All Things PLANTBASED RECIPES GUIDES MEAL PLANS COOKBOOKS PLANTBASED DIET → A Beginner's Guide To A Wholefood, Plantbased Diet Grab a herbal tea and explore my easy guide to going more plantbased. Whether you want to go all in, or just want to focus on eating more plantbased foods for your health, this is the free Nutritionist's guide for you! LEARN HOW NOW → 1 2 FREE CHALLENGES → The 7 Day Eat A Plantbased Rainbow Challenge Eat more vegetable goodness with this free plantbased challenge and easy meal plan. JOIN IN NOW → FREE COMMUNITY → Join My Meat-Free Mondays Inside The Recipe Community Come join me every Monday on Facebook where I host a full day of free plantbased recipes and easy meat-free meal planning ideas to help members ease into a vegetarian and more plantbased diet. VISIT COMMUNITY → PLANTBASED RECIPES → How To Make Easy Plantbased Buddha Bowls Dinners Learn how to make the most nutritious viral Buddha Bowls. LEARN HOW NOW → SUGAR-FREE Meal Prep & Planning Ditch the sugar cravings, crashes and hangovers with me. Browse how to meal plan and prep sugar-free recipes and divine desserts for your family. Browse All Things SUGAR-FREE RECIPES DETOXES COOKBOOKS CHALLENGES SUGAR-FREE DIET → How To Ease Into A More Sugar-free Diet In 5 Simple Steps If you have been thinking about going more sugar-free, this step-by-step guide will show you how to reduce the sugar in your diet and adopt a more sugar-free life! GET STARTED NOW → SUGAR-FREE RECIPES → How To Make The Best Sugar-free Chocolate Bark Calling all chocolate lovers! This healthy chocolate recipe is going to quite literally change your life! Enjoy guilt-free! MAKE IT NOW Join My Sugar-free Saturdays Inside The Recipe Community Learn how to reduce your sugar and stop those nasty food cravings. Every Saturday inside the free Facebook Community I share sugar-free recipes and tips on how to quit sugar and free yourself from the cravings! VISIT COMMUNITY → NUTRITION HOW-TO's & Learn all about healthy nutrition from a clean eating Nutritionist. Browse All Things NUTRITION DAIRY-FREE GLUTEN-FREE MEAT-FREE TUTORIALS 1 2 3 4 5 GLUTEN-FREE DIET → How To Make Any Recipe Gluten-free If you are celiac like me, or just want to reduce the wheat in your diet, this tutorial is for you. Learn how to adjust any recipe into a gluten-free version in only a few simple steps. LEARN HOW NOW → DAIRY-FREE DIET → 5 Of The Best Dairy-free Ingredients & Substitutes For Baking & Cooking Swap out the milk products for more healthy, wholefood ingredients to make your favourite recipes fully dairy-free! GRAB THE LIST → HEALTHY MADE SIMPLE Toss The Diet Rule Book With A Nutritionist Work with a Women's Nutritionist who combines proven techniques with a focus on long lasting results, not quick fixes. As a professional with over 14 years experience, I provide supports where clients can get back to basics and the method that actually work. It's time to break free from the cycle of dieting, sugar cravings, and find healthy again. Book a free "GET UNSTUCK " call and let's do it together! VIEW AVAILABITY →