life by design · recipes that saved the day · wholefood family health

Chia seed bread

Mum discovered this recipe on line and I thought it needed to be shared!!

I don’t have the original source but here’s how she taught me to make it…..

Perfect as a substitute to bread and ideal broken up and used as croutons in a salad or soup

Ever tried Chia seeds?  Check out the benefits!!!!

Chia seed bread….you will need

1/4 cup of chia seeds

1/4 cup of pumpkin seeds

1/4 cup sunflower seeds

1/4 cup of oats

1/2 teaspoon sea salt 2 tbsp flaxseeds 2 tbsp extra virgin olive oil

1/4 cup of wholegrain unrefined spelt flour

1 cup filtered water

To make

Combine all of the ingredients together and mix with a spoon.

Leave to sit for 30 minutes to allow to chia seeds to absorb some of the water making it a dough consistency.

Spread the dough out on a piece of non stick parchment paper.

Place another piece of parchment paper on top of the dough and roll out the dough as thin as you can get it

*Rolling the dough can be tricky because the chia seeds are quite sticky so you need the second piece of parchment paper

After rolling, remove the top layer of parchment paper and cut into squares using a pizza cutter.

Place into a pre heated oven for 30-40 mins until golden brown Leave to cool and break up into formed squares

They are ready to eat!!!!

This is an example of low G.I and a great snack for those on the one simple change programme as a substitute for bread!

Mum searched for this recipe as a participant in the One Simple Change programme,  adding this as a substitute to make 1 change for 30 days!

hope you find it helpful

Christine x

parental daily ramblings · recipes that saved the day · wholefood family health

Easter treats!!

Easter time!!!

We were invited to mums for a lamb roast!! Reunion with family and cousin on hols from Australia, was nice to dig and share food this spring!

Had taken a day off from t30 to enjoy the treats served up at dinner.

Mum …. A raving fan of family wholefood health was inspired to serve me a special and specific type of feast …… I was impressed



Nice glass of wine and strawberry and raspberry trifle after I was happy and satisfied! Soooo nice to have food served up to me too ….. A nice change!

Gorgeous flower bouquets and chocolates came my way too 💝

We also tasted a brew from a local micro brewrey … Made from fresh non GMO hops white gypsy have a range of beer, ale and stout….. With a 9% alcohol content…. Great value as you need less good quality alcohol knowing we were supporting local and celebrating with good quality!!

Happy Easter everyone!!🎈

life by design · transform in 30 days · wholefood family health

Cut the food bill and increase value!

Cut down that food shop bill!! 


I thought we weren’t doing too bad on the rubbish ( sugary/salty goods) coming into the house but.. 

radically enough ….
we have turned a major corner in the last 6 months, and an even bigger leap during my eating challenge of the last 30 days! 

 This is what we have been doing daily over the last couple of months and aim to continue for  longer period of time …. 

We no longer buy ANY

Cordials, kids fruit drinks ie…fruit shoots and the likes ( because of asparteme used now as a sugar replacement)

Yogurt pots ( just find them a lazy option not really the best nutritional value) sometimes we get one larger pot of greek yogurt to use sparingly. Margarine / veg oils for cooking ( on educating ourselves on transfats ) now its only butter.. coconut oil.. olive and others for dressings etc

Frozen chips ( homemade are more delicious and nutritious


Sugar cereals. we graually substituted them for porridge oats, fruit ….. with french toast/ pancake option for weekends. 

Any time a cereal finds its way home from shopping trip we use it for snacks. 

Biscuits …. we use oat cakes with honey a lot more and encourage a bit of baking when we fancy a sweet treat.

Processed meats
We now buy a bacon cut and use it in carbonara. We always have leftover from main meal as well as left over chicken from free range birds so we make use of these leftover slices for sandwiches instead of processed sliced meats. 


Tomato ketchup.

We use it more sparingly for dishes it suits ( like fish and chips)  as opposed to a daily condiment! 

Good quality used sparingly … or in cooking. No orange cheddar!!

Sweets/ bars
We now get dark above 50% cocoa choc at least …. 

we soak nuts like almonds cashews etc to eat with it and use cocoa powder that we sweeten with maple syrup or honey.



Dairy  … We growing used to less milk, and have upgraded to organic. We drink more water. We use milk for breakfast porridge, and to have to mix into tea and coffee. We don’t rely on it for calcium as kids enjoy calcium in green veg. 

Cut back considerably 

We now buy 2 free range chickens…1ham/bacon joint… 1/2 pound organic minced beef….fish pieces/ fillets…..

that leaves for 1 or two veggie/ egg dishes. ( weekly for 2 adults 3 children ages 11 down to 4


A bottle of wine occasionally and a six pack beer weekly usually does us 🙂 

Now finally the misconceptions of making these changes 

 Shopping bills have NOT increased!!!!!!..even though we are getting better quality food we save on those expensive processed good such as yogurts..fruit juice cartons..processed meats ( sliced ham) 

We put money saved on the grocery bill towards our nutritional top up fruit and veg capsules (kids get them free with our orders)

*Highly recommended* 

Make small changes … 

they can make a difference in the long run … as we become increasingly aware of the need for micronutrients as contained in raw fruit and veg…we find it harder to steer away from this. 

Look us up at family wholefood health for links to inform you on bridging the gap using fruit and veg capsules ( how we truly started to bridge our nutritional gap

 We are on a journey …. the kids still like shop bought treats and ice cream …. I still love a coffee. 

 With small incremental changes I believe we re making our health a priority and cutting down significant risks associated with over eating processed goods.

Thanks for reading :))))

transform in 30 days · wholefood family health

hormone health !!!

The answer to healthy hormones!!!!

In biology class in school I remember the endocrine system … and learning to recall all the labels in the diagram of the related anatomy.


Of course like a lot of learning in school when your 15 …. you wonder what is point of the knowledge!!!!!

It all came back to me recently when listening to an audio by joanne keller on hormones and a healthy gut….

…… registered nurse who was inspired to open a wellness centre promoting a service for health as opposed to a sickness service.

Common in her practise were many who were unhappy with symptoms relating to unbalanced hormones. Joanne describes the chain reactions and processes our endocrine system engages in to maintain a healthy hormonal balance, also addressing modern day living and the range of triggers and interruptors we are in contact with everday …effecting how the body reacts and as a result causing hormone imbalance.

When we experience syptoms of these imbalance ( which differ widely from one person to another in both males and females) ,we often head to the g.p for answers. The only problem with  treating symptoms is that hormone replacement is often offered in isolation acting as a bandaid solution.


The wellness approach likes to look deeper into possible route causes…and treats the process of replacing hormones with those that are bioidentical ( similar to those produced naturally by the body recognised by the body ) when needed.

The testing involves several saliva tests throughout the day to understand the levels …. and understanding contributing factors to possible imbalance, such as exposures to toxins … and diet.

gut garden

A healthy gut seems to be closely linked to a healthy endocrine system.  A diet rich in antioxidants and enzymes is needed for gut health. The analogy Joanne keller uses to illustrate this is to think of the gut as a garden, and so the food we eat is like planting the seeds that will ensure the garden flourishes. However, just like when we neglect any garden we find unwanted pests and nasties that inhibit the healthy growth and cause decay.

So,  customers were first  surprised when Joanne began to  ask her clients at the  wellness centre about their diet, in relation to symptoms of hormone imbalance.

Joanne keller shares a recording describing in detail her whole view of hormonal conditions…the types relating to male and female issues, the importance of certain supplements including vitamin d ( which I learned is a hormone not a vitamin!) … probiotics and how they can contribute to  a healthy gut, as well as a diet rich in raw fruit and veg.

My T30 Challenge

I’m now halfway in my 30 day challenge to maximise the amount of raw fruit and veg I eat on a daily basis including and supported by fuit, veg and berry wholefood capsules and plant based protein. It has only heightened my awareness of the lack of this amount of nutrition within a standard family such as ourselves.
I became conscious of how to bridge our gap with a wholefood fruit and veg supplement through information sharing and promoting from health care professionals such as Joanne Keller
You can hear the in depth recording by Joanne here. ( forward to minute 5 to skip the intros etc.)

To find out more on wholefood nutrition visit Family Wholefood Health