Category Archives: Recipes

Flu Buster Shot

‘Tis the season to be germy, fa-la-la-la-la-la-la-la-la. If you’re suffering from the sniffles, have a throat that feels like you swallowed a cactus or have contracted the dreaded man-flu, try this juice which is packed with potent anti-viral and anti-inflammatory ingredients to get you feeling well again.

Pineapple Juice: A source of vitamin C which is an antioxidant and helps support the immune system, and bromelain, and enzyme which may help to break down mucus, supporting healthy nasal and respiratory airways.

Turmeric: Turmeric is a bright yellow spice commonly used in Asian food that is a member of the Zingiberaceae (ginger) family. Turmeric contains a variety of biologically-active constituents, such as curcumin, and is currently being researched for the treatment of many diseases and chronic conditions including cancer, Alzheimer’s Disease, and depression. Turmeric has anti-viral and anti-inflammatory effects and stimulates the immune system. It is commonly used in the treatment of bronchitis and respiratory infections. Fresh turmeric root is becoming more widely available – try your local farm shop (Riverford often have it) or large supermarket.

Ginger: Ginger is another of natures’ antiviral herbs. It contains nearly a dozen antiviral compounds. Ginger is pain relieving, antiseptic and antioxidant. It is valuable for preventing and treating colds, sore throats and inflammation of mucus membranes.

Horseradish: A pungent, peppery root that is related to mustard, broccoli and cabbage. Its peppery flavour is due to volatiles oils which will help to clear your airways when ingested.

Lemon Juice: Another source of vitamin C and used in many traditional cold remedies.

Honey: Honey has anti-viral and anti-bacterial properties. Look for raw honey to ensure that the honey hasn’t been heat-treated as this reduces the effectiveness. The sweetness of the honey also counteracts some of the bitterness in this recipe!

Black Pepper: Contains the compound piperine, which significantly improves the absorption of turmeric. The black pepper must be freshly ground as piperine degrades quite quickly once exposed to the air.

Recipe (makes about 500ml) 

  • 1 large pineapple, topped, tailed and peeled 
  • 40g fresh ginger root 
  • 20g fresh turmeric root 
  • 10g fresh horseradish root 
  • 1 lemon 
  • 1 tbsp honey (preferably local honey) 
  • Black pepper

Pass the turmeric, ginger and pineapple through a juicer. Cut the lemon in half and squeeze into the juice. Add the honey and stir well. Freshly grind a little black pepper on top. Sip throughout the day.

Energy balls

Energy Balls

These little treats feature on my Surf Fuel series for 110% Surfing Techniques. They’re naturally sweetened with dried fruit, and make a great addition to packed lunches, with a cup of tea, or before or after exercise. Experiment with different variations – these are flavoured with cocoa powder but you could add other flavourings such as cinnamon or orange zest. Kids love helping to roll the little balls!

Makes 16-20 balls 

  • 200g dates or other dried fruit
  • 200g nuts e.g. walnuts
  • 2 tablespoons cocoa powder
  • 1 tablespoon desiccated coconut, for rolling

Put the dates, nuts, and cocoa powder into a food processor, and process on full speed until a stiff paste forms (you may need to stop and scrape down the bowl of the food processor once or twice). Sprinkle the desiccated coconut onto a large plate. Take heaped teaspoons of the date mixture, use the palm of your hands to roll into balls, then roll each ball in the desiccated coconut to coat. Place in the fridge for an hour to firm up. These keep well in the fridge for up to a week.

Oat slices

Oat Slices

These oat slices are featured on my Surf Fuel series for 110% Surfing Techniques. They’re a good source of slow-release carbohydrates and protein, and make a great snack or breakfast on the run.

Makes 12-16 slices

  • 2 ripe bananas, mashed
  • 250g oats
  • 50g mixed seeds (e.g. sunflower and pumpkin seeds)
  • 2 tablespoons peanut butter
  • 1 tablespoon coconut oil

Preheat the oven to 180C/350F/Gas Mark 4. Line a 20cm square baking tin with greaseproof paper. Mix the oats and seeds together in a large mixing bowl. In a small saucepan, melt the coconut oil and peanut butter together over a low heat. Once melted, take off the heat and stir in the mashed bananas.  Pour the banana/oil/peanut butter mixture into the oats, and stir well until a sticky mixture is formed.

Transfer the mixture to the prepared tin, pressing down well. Bake in the oven for about 20 minutes, until golden brown. Allow to cool completely before cutting into slices. They keep for up to a week in an airtight container.