Now is the time to boost your immune system. Winter is around the corner and your best defence is a robust immune system.
Here are 11 simple things you can do to boost your immunity:
Get sufficient sleep; which is 7-9 hours for most adults folks. Learn more about sleep & how to get it..
Get sufficient exercise; which is minimum 150 minutes weekly for most adults. Find something you enjoy and do it regularly, starting with 15 minutes can help.
Reduce your stress levels; even taking 5 minutes each day to do something that relaxes you will help. It could be listening to music, reading a book, having a bath, playing a guided meditation, stretching, watching the world go by.. whatever works for you. It’s best during this time to disengage from the phone, screen and any demands. It’s only 5 minutes remember..
Do breathing exercises; simple breathing awareness for 5 minutes daily will do. Qi Gong or Yoga exercises are even better.
Avoid eating refined sugar; use natural sweeteners like stevia if it helps.
Don’t smoke. Sing out if you need help with this.
Maintain a healthy weight.
Eat a diet high in fruits and vegetables.
Take liquid Panax Ginseng. Ginseng is the most popular Chinese herb for a good reason
Take a high potency Vitamin C supplement
Take our Defence Plus or Resistance Formula. They contain astragalus, codonopsis and lots of other plants which have a strong immune strengthening function. Available in capsule, pill or granulated form.
(The above products are available at Freedom Chinese Medicine)
Written by:
Dr. Elaine Hickman
B.H.Sc. TCM (Acupuncture), Cert.Cl.Ac (Beijing) Registered Doctor of Traditional Chinese Medicine
Freedom Chinese Medicine 27 Ivanhoe Pde Ivanhoe VIC 3079 Ph. 03) 9486 5966
Having health goals for the New Year is a splendid thing I reckon. Improving our health is such a worthwhile venture. The more well we feel, the more we can enjoy life and give to others. The hard part can be, where do we start? If we have a particular challenge, sure that’s a focal point. But what if you feel generally well, but want to feel better and be proactive? To build habits that improve your health for years to come? There’s so much health advice out there that it can be overwhelming ..
So, what are the top 3 health priorities for most people?
Better Sleep.
In my clinical experience, better sleep is the first place to start. Most of us need 8 hours sleep to function well. Science shows that it doesn’t differ much. Some of us feel fine on less sleep, but continued lack of sleep can create last hormonal changes in our body that we won’t be aware of until years later .. So, not compromising on at least 8 hours sleep is important.
It’s not just about quantity of course, sleep quality is also important. How do we set ourselves up for better quality sleep?..
The hours before midnight are the most restorative, so aim for earlier nights.
Winding down before bed is key. Creating rituals that cue your nervous system to down-regulate.
Disengaging from work conversations and notifications.
Reading/ listening to music/ bathing/ showering
Avoiding alcohol (yes it negatively impacts sleep quality)
Avoid late night snacking and drinking. Our digestive system & bladders being active can disrupt sleep.
Avoid blue screen light at night.
Of course, we can’t control these optimal conditions all the time. The goal is most of the time.
2. Better Diet
This one can get complex, so focus on the basics first:
Mostly whole, unprocessed foods
At least 5 different coloured vegetables per day
Relax while you eat. Avoid eating at your work desk etc.
Limit refined sugar!
Avoid overeating. Eat until you 2/3 full only.
Seeds are nutritional powerhouses, incorporate them into your daily diet.
A varied wholefood diet is good for our gut microbiome, try not to be too narrow with your food choices. Try a new food each week perhaps?
3. More Movement
Moving our bodies is good for our physical and mental health. It improves our sleep, memory and much more. Any kind. Choose a few activities that you enjoy and do them regularly. Aim for 150 minutes of exercise per week. 5 days of 30min sessions can work well. Don’t forget to incorporate at least 2 sessions of strength training in the mix. There’s lots of great videos and guides for routines which can be done easily at home.
The great thing about healthy habits is that they have a cumulative effect. It all adds up. Any positive changes will have a positive ripple effect. Pick one or pick 3 changes. Making one positive change per week can set up new habits and give lasting benefits. If it is a change that is particularly hard for you to contemplate, perhaps just try it for a week and see how you feel. Reframing it as a trial can take the pressure of it. Or simply pick an easier change and aim for momentum.
Overindulging in the Festive season left you feeling a bit sluggish? Had enough of the sugary treats? Have you gained a few kilo’s? Are you ready to get moving?
Well, here are 6 tips for detoxing and maybe losing a bit of weight:
1. Drink at least 2 litres of water per day. Water is essential for the driving of detoxification processes and can act as an appetite suppressant if taken intermittently throughout the day.
2. Sleep. For around 8 hours if possible, and don’t be afraid to do more if you are tired; your body is likely to need it whilst processing toxins.
3. Ease back off the meat and eat an abundance of fresh fruit and vegetables; make sure to include fibrous greens and whole grains if possible. Juices are useful; especially celery and beetroot.
4. Do some light but regular exercise to keep things moving and encourage some sweating; but it’s best not to make yourself too tired as there is an increased risk of falling ill when detoxing.
5. Go for foods super high in antioxidants; green tea, matcha, berries, nuts, dark chocolate, pomegranate, grapes, artichokes, even coffee 🙂
6. Have Acupuncture!
How Acupuncture Stimulates Detoxification
Acupuncture activates specific points along the body’s energy channels, stimulating circulation and encouraging the flow of Qi. This improved circulation supports the lymphatic system, helping the body eliminate waste and toxins more effectively. As these natural detox pathways open, the body works to release stored impurities, which can lead to temporary symptoms of detoxification.
Enhanced circulation also means better oxygen delivery to tissues and improved function of vital organs such as the liver and kidneys. These organs play a central role in filtering toxins from the blood, so their activation during acupuncture naturally supports the detox process. The result is a short period where your body works intensively to clear accumulated waste.
I have made a variation of this soup nearly every week since the end of May when the weather started to get colder. It’s nourishing, full of flavour and has a luscious silkiness all while being gut friendly.
Even taking a shortcut and using a premade stock this recipe takes 90 minutes to 2 hours to cook but trust me – good things come to to those who wait! I like to use the Massel brand stock as it is made without garlic or onion and is Monash University Low FODMAP Certified.
This recipe is perfect for the “cheap” or less desirable cuts of meat like lamb shanks, chuck steak or gravy beef. The vegetarian version substitutes the meat for chickpeas and/or lentils for protein (just be aware that these ingredients are higher FODMAP depending on the how much is included).
From the perspective of Chinese Medicine food energetics, this recipe is warming, helps to build Qi, Yin and Yang and keep the Qi gently flowing. The 2nd variant is a bit more warming and good at driving out cold as the winter weather settles in.
Let me know if you try the recipe I’d love to hear what you think.
Main Ingredients
2 Lamb Shanks (or 500g of Chuck Steak/Gravy Beef)
1 medium capsicum
2 potatoes
1 large parsnip
3 medium carrots (I like the “baby” carrots as they tend to be sweeter and don’t need to be peeled)
A handful of green beans (which I forgot to include in this batch)
1 can of diced tomatoes
1 liter of vegetable or beef stock
½ cup of brown rice
1 tablespoon of olive oil
¼ cup / “a good dash” of Apera/Sherry or Red wine (Optional)
Vegetarian Alternative
1 can of drained and rinsed chickpeas
1 can of drained and rinsed lentils
Herbs & Spices
Variation 1
2 sprigs of rosemary
2 bay leaves
Freshly ground salt and pepper
Variation 2
1 teaspoon of ground coriander seeds
1 ½ teaspoons of ground cumin
1 teaspoon of turmeric
½ teaspoon of ground ginger
⅛ teaspoon of chilli powder
Freshly ground salt and pepper
Method
Add the olive oil to your pan, season the lamb shanks with salt and pepper then brown them in the pan on a medium high heat for a couple of minutes on each side, then add your herbs or spices. Deglaze the pan with the Apera/Wine if using.
Add the can of tomatoes, stock, rice and a couple of cups of water. Bring it to a boil then turn the heat down to a simmer. Chop your veggies and add them to the pot as you – I like to go with 1cm small dice as they’re easy to scoop with a spoon. Leave the beans out for now.
Cover and leave the pot to simmer with the lid slightly ajar, stirring occasionally.
After about 90 minutes take the shanks out of the pot, take the meat off the bones and cut into bite sized chunks. Add the meat back to the pot along with the chopped up beans and cook for a further 10 minutes.
Serve a generous bowlful with some crusty sourdough bread (or gluten free alternative).
We face many pressures in modern life that can leave us stressed and not feeling ourselves. Although acupuncture is ancient, it is a fantastic way to address the stresses of modern life. To help us feel grounded, rested and improve overall wellbeing.
Stress doesn’t affect everyone the same way. We each face different challenges and our bodies express this in different ways. Based on our own constitution, lifestyle choices and life experiences. A skilled acupuncturist listens to you about how you’re feeling physically and emotionally. They then come up with an individualised treatment that is suitable for you at that moment in time.
What aspects of Stress can acupuncture treat?
Anxiety – Acupuncture can help reduce symptoms of anxiety including worry, restlessness and difficulty with focus and concentration
Pain relief – Some people hold their stress in their neck and shoulders, others in their lower back. Acupuncture is excellent at reducing muscle tension, relaxing muscles and reducing inflammation.
Digestive upsets – Many people find that their digestion is different during times of stress or anxiety. Acupuncture is effective at regulating digestive symptoms including bloating, heartburn and pain.
Sleep disturbance – Acupuncture is a fantastic way to promote relaxation and reduce stress enabling much more restful sleep.
Acupuncture does all this through helping to regulate the nervous system – balancing the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (rest and digest), which often become imbalanced during times of stress. Acupuncture has also been shown to reduce cortisol (one of the body’s stress reaction chemicals) and trigger the release of endorphins (the body’s mood enhancers and pain relievers).
The treatment may utilise acupuncture alone, but may also incorporate other Oriental Therapies such as massage, cupping, gua sha (scraping) and moxibustion. In some cases, the use of traditional Chinese herbal medicine may be recommended to help address the underlying condition and help manage the stressful period.
Written by Dr. Steve Dauncey
Acupuncturist & Herbalist
Steve commenced his practice of Chinese Medicine in 2005, later branching into workplace wellbeing, mental health and injury support in various industries.
Having now returned to his passion for Acupuncture, he draws on personal, professional and lived experience, with a special appreciation for the impacts of neurodivergence and mental health.
Steve is a kind and empathetic practitioner who provides a welcoming and inclusive space for his patients to achieve their individual health and wellness goals.
Outside work Steve enjoys time in nature, collecting hobbies and hanging out with his kids.
Arthritis is a common health complaint and here at Freedom Chinese Medicine, we help people who suffer from this sometimes debilitating illness, on a daily basis, often with excellent results.
We have seen people who have tried every other available treatment with no success, walk out of the clinic with a renewed sense of wellbeing and hope for recovery. I have seen people with even the most severe cases of arthritis enjoy significant freedom from pain.
This is one of the great joys of being a Chinese medicine practitioner.
If you try our treatment process, some of the results you a likely to enjoy are:
• reduction of pain
• improvement in mobility
• reduction of swelling
• increased strength in joints and muscles
What is Arthritis?
Arthritis is an umbrella diagnosis that covers many conditions, including:
However, put simply, it can be classified as ongoing stiffness, inflammation, pain and sometimes even deformity of joints.
How do you know if you have arthritis?
Two of the most common complaints that people come into our clinic for, are knee and neck arthritis. If you are having trouble with these areas, or any others for that matter, it is a good idea to make an appointment to have a treatment and assessment with one of our experienced Chinese medicine practitioners. They will look for common complaints such as:
• pain or tenderness in any joints
• decreased mobility and range of motion
• stiffness, especially stiffness that is affected by weather changes
• swelling of the joints
• reduced strength
• bony outgrowths
Tips to manage arthritis
1. Omega 3 supplementation
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) can reduce the proliferation of chemicals inflammation, the causes of pain and swelling in arthritis.
Two integral components of cartilage are Glucosamine and chondroitin sulfate. These are building blocks for new cartilage growth
3. Avoid foods that encourage inflammation:
• Sugar
• Trans fats
• Saturated fats
• Foods containing Omega 6 fatty acids
• Refined carbohydrates
• MSG
• Gluten and Casein (for those with gluten intolerance or Coeliac’s disease)
• Aspartame
Reference to support above statement: https://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/food-ingredients-and-inflammation-12.php
4. Eat more foods that are beneficial for your joint health such as…
Reference to support above statement: https: https://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/
5. Stretch and move!
The old adage ‘use it or lose it’ applies here. Often our worst enemy can be a modern, sedentary lifestyle. Joints need circulation, muscles need to shorten and lengthen and tendons and ligaments need activity in order to stay strong.
Even a simple, gently daily stretching routine can be of great benefit. Yoga, under the guidance of a properly trained health care professional, is an ancient and wonderfully gentle path that has stood the test of time for not only joint health, but overall wellbeing as well.
Proof acupuncture works for arthritis!
Across 18 high quality studies involving 18,000 participants, acupuncture was shown to relieve pain by about 50%.
Reference to support above statement: https://www.health.harvard.edu/blog/acupuncture-is-worth-a-try-for-chronic-pain-201304016042
Acupuncture is not only a well-known way to relieve pain in people, animals are also receiving the benefits of this ancient practice. Would you believe acupuncture has been successfully tried on giraffes? The Roger Williams Park Zoo in Providence, Rhode Island, is one of the first places to use acupuncture on a giraffe.
A nearly 2,000-pound patient named Sukari suffers from arthritis. Click here to see her getting an acupuncture treatment.
If you’d like to try Acupuncture to see if it helps your arthritis. Contact us on 9486 5966 or click here to book online.
Iron is a mineral that plays a key role in supporting red blood cell production and ensuring oxygen transportation throughout the body. It impacts the health of hair, skin, nails, and even cognitive function. Fatigue or weariness is often a result of inadequate oxygen delivery, which can be a direct consequence of low iron levels. In Australia alone, approximately 1 million people suffer from iron deficiency (1).
For those with low iron stores—confirmed by a blood test showing low ferritin and haemoglobin levels—iron supplements or infusions are often the first line of treatment. However, these interventions may not always be effective. If you’ve been taking iron supplements without seeing improvements, several factors could be at play. Let’s explore why iron supplements or infusions might not be working and what you can do about it ...
1. You’re Taking a Form of Iron That’s Not Easily Absorbed
Not all iron supplements are created equal. Ferrous sulphate, the most common form of synthetic iron, can sometimes cause gastrointestinal issues, making it difficult for some people to continue it. Even if you tolerate it, ferrous sulphate may not always be the most efficient form for absorption. Enteric-coated iron supplements, designed to reduce stomach irritation, often suffer from limited absorption due to their coating.
Consider switching to a more easily absorbed form of iron. Options such as ferric pyrophosphate or iron bisglycinate are known for their better absorption rates and lower gastrointestinal side effects. Additionally, heme iron sources—found in organ meats—are highly bioavailable and are now available in capsule form (including in our clinic in Melbourne), providing another effective alternative.
2. Ongoing Heavy Bleeding or Excessive Iron Loss
Heavy menstrual periods are a common issue that leads to low iron. Excessive bleeding can lead to significant iron loss, complicating efforts to boost iron levels through supplementation alone.
If you experience heavy bleeding, consult with your health practitioner to address the underlying cause and consider treatments that can help manage menstrual flow. Our approach at Freedom Chinese Medicine (in Ivanhoe, Melbourne) is to address heavy menstruation via acupuncture, herbs, lifestyle advice and/or supplements that can reduce bleeding and thus iron loss.
3. Dosage Issues: Too Low or Too High
Iron needs can vary widely among individuals. Taking too little iron might not be sufficient to correct deficiency, while too much iron can lead to adverse effects or even exacerbate certain health conditions. Hepcidin, a hormone that regulates iron absorption and distribution, can also influence how effectively iron is utilized in the body. A study showed that iron supplements at doses of 60 mg or higher increase hepcidin for up to 24 hours and are associated with lower iron absorption on the following day. (2).
Work with your healthcare provider to determine the appropriate dosage of iron supplements based on your specific needs. This may mean a lower dose, or taking your supplement on alternate days. Regular monitoring of your iron levels and adjusting the dosage as necessary can help you achieve the best results.
4. Poor Absorption Issues
Certain conditions, such as Blastocystis infection or celiac disease, can impair the absorption of iron from the gastrointestinal tract. These conditions can make it difficult for supplements to be effective, as the body cannot efficiently use the iron provided.
Hepacidin (mentioned above), also increases in many inflammatory states, adding to the importance of working on underlying inflammation and infection.
It is important to address any underlying health conditions by treating infections or managing celiac disease. This can significantly improve iron absorption and the effectiveness of supplements.
5. Interfering Factors: Medications and Diet
Several factors can hinder iron absorption, including certain medications, caffeine, calcium, turmeric, milk, and raw vegetables. These substances can interfere with the body’s ability to absorb iron from supplements or dietary sources. To enhance iron absorption, try to take iron supplements away from meals or beverages that contain calcium, caffeine, or other substances that may impede absorption. Additionally, consuming iron-rich foods in conjunction with vitamin C-rich foods can help boost iron absorption.
6. Low Levels of Copper and Vitamin A
Copper and vitamin A play crucial roles in iron metabolism. Low levels of these nutrients can impair your body’s ability to process and use iron effectively. Ensure your diet includes adequate amounts of copper and vitamin A. Foods rich in copper include nuts, seeds, and shellfish, while vitamin A can be obtained from carrots and sweet potatoes, as well as organ meats.
7. Underlying Medical Conditions
Conditions such as hypothyroidism or thalassemia can impact iron metabolism and make it more difficult for supplements to be effective. These conditions can affect how the body processes and utilizes iron, complicating treatment efforts. If you have a known medical condition that could affect iron absorption, proper management of underlying health issues is essential for improving iron levels and overall health. While iron supplements and infusions are commonly prescribed to address iron deficiency, they may not always work as expected due to a variety of factors. By understanding and addressing these potential issues—ranging from the form of iron used to underlying health conditions—you can improve your chances of effectively managing iron deficiency and enhancing your overall well-being.
If you need help navigating your iron levels or general nutritional status, we can help.
Dr. Jessie Fayers and Dr. Leoni Zakarias are both qualified and experienced in Nutritional Medicine.
Pasricha et al. (2010). Diagnosis and management of iron deficiency anaemia: a clinical update. Medical Journal of Australia, 193(9), 525-532. 2.
Diego Moretti et al. Oral iron supplements increase hepcidin and decrease iron absorption from daily or twice-daily doses in iron-depleted young women. Clinical Trials & Observations
Slow bake the beetroot for approx 1- 1.5 hour at 150-2000C. When cooked, allow to cool, then peel and grate. Chop finely the garlic and onion. In a bowl add all the ingredients and mix well. Enjoy!
Inflammation, while a natural defence mechanism, can lead to health problems when it becomes chronic. Here are some conditions associated with chronic inflammation:
What about short-term inflammation? Like an inflamed joint or injury? Tendonitis, bursitis, arthritis, hey anything with “itis” in it, refers to inflammation. So, how do we reduce it?
Here are 16 natural ways to reduce inflammation:
Reduce your intake of refined cane sugar. The white stuff is pro-inflammatory. These days there are many simple ways to substitute sugar. Swap it out for your favorite: There’s stevia, erythritol, monk fruit, xylitol, rice malt syrup & more. All natural sweeteners and all much lower GI than cane sugar. Whole fruit is OK in moderation (2 serves daily). If you find yourself craving a sweet treat, and fruit won’t cut it, a small amount of dark chocolate is a good choice. Also keep in mind that it is long term daily habits that matter most. The occasional indulgence is not worth feeling guilty about.
2. Reduce your intake of refined carbohydrates; the white flours, pastries, potatoes, white bread. Swap out for lower GI carbs such as brown rice, wild rice, steel-cut oats, quinoa or buckwheat. There are many pastas available these days made out of quinoa or buckwheat. This will also help to balance your blood sugar and insulin levels.
3. Reduce your intake of saturated & trans fats. Deep fried food, highly processed foods, packets of chips, red meat, butter.
4. Reduce your alcohol intake. Even a little bit. It all helps.
5. Stop smoking. Even a reduction will help.
Now, before you accuse me of taking away all your fun. Here’s some delicious anti-inflammatory foods .. and also, maybe food wasn’t meant to be all about fun & pleasure? Maybe there are better ways to gain pleasure? Just a thought.
6. Have more oily fish; salmon, sardines, herring, mackerel, sprats, cod, trout, anchovies, fish roe, tuna, swordfish, striped bass and eel. 2-3 times per week. Or a good fish oil/ Omega 3 supplement.
7. Eat more red/ purple fruit and vegetables. Red cabbage, red grapes, beetroot, tomatoes, berries etc are all high in quercetin which reduces inflammation.
8. Have turmeric root regularly. Turmeric is in yellow curries, you can have turmeric latte’s, smoothies or drink tea made from turmeric root. Curcumin is the component of turmeric which is highly anti-inflammatory. Best combined with black pepper for improved absorption.
9. Fresh pineapple contains bromelain which is also anti-inflammatory. Especially for our airways. The congestion of sinusitis, bronchitis and asthma can be eased by bromelain.
10. Olive Oil, especially extra virgin, is high in healthy monosaturated fats and antioxidants that have anti-inflammatory properties. Olive oil contains compounds that can protect the heart, reverse inflammation, enhance insulin sensitivity, and improve arthritis symptoms. Olive oil is a natural anti-inflammatory agent that can be safely consumed by anyone
11. Add more herbs to your cooking or try herbal teas. Plants such as turmeric, ginger, black pepper, garlic, cardamom, cinnamon, green tea, coriander seeds, rosemary, chamomile, lemon balm, licorice root, oregano, parsley and fenugreek. Holy Basil or Tulsi Tea, sage and spearmint. All have anti-inflammatory properties.
12. Drink more water
13. Get enough sleep and manage stress levels
14. Exercise 5 days per week
15. See a herbalist for stronger anti-inflammatory plant medicine. There are hundreds of strong anti-inflammatory herbs on the plant. It just takes knowledge to use them safely and effectively. Plants like Boswellia, Ashwagandha, Astragalus, Calendula, Echinacea, Passion Flower, Rhodiola, St John’s Wort, Ginseng. All have a long history of anti-inflammatory use.
16. Try Acupuncture. Acupuncture indeed exerts strong anti-inflammatory effects in multiple biological systems, namely, the immune, digestive, respiratory, nervous, locomotory, circulatory, endocrine, and genitourinary systems.3
Written by;
Dr Elaine Hickman
B.H.Sc.TCM (Acupuncture), Cert.Cl.Ac. (Beijing)
Elaine has trained and worked in various settings, both in Australia and China. She has over 23 years experience in treating many health problems. Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable. Elaine has particular expertise in Women’s Health, Children’s Health, Family Medicine and Wellness promotion. She brings extra understanding and knowledge to the table having been through infertility herself.
Elaine has mentored many students & graduates. She is a Mum, lives in the High Country and loves growing food & medicinal plants.
Click here to book a nutritional, herbal, acupuncture or online consult with Elaine or her Associates:
Kavoussi B, Ross BE. The neuroimmune basis of anti-inflammatory acupuncture. Integr Cancer Ther. 2007 Sep;6(3):251-7. doi: 10.1177/1534735407305892. PMID: 17761638.
3 Li N, Guo Y, Gong Y, Zhang Y, Fan W, Yao K, Chen Z, Dou B, Lin X, Chen B, Chen Z, Xu Z, Lyu Z. The Anti-Inflammatory Actions and Mechanisms of Acupuncture from Acupoint to Target Organs via Neuro-Immune Regulation. J Inflamm Res. 2021 Dec 21;14:7191-7224. doi: 10.2147/JIR.S341581. PMID: 34992414; PMCID: PMC8710088.
These are healthy & delicious for the whole family, even my kid loves them!
Recipe by Nourish the Day (http://nourishtheday.com/)
Ingredients
1 2/3 cup/150g/5.2 oz rolled oats 3 ripe Bananas 1/4 cup/60ml/2 oz Rice Bran oil 1/3 cup/60g/2 oz Natvia/ stevia/ granulated natural sweetener of choice 2 Eggs 1 tsp Vanilla Extract 1 1/2 tsp baking powder 1/2 tsp Baking soda 1/3 cup/30g/1 oz flax seed ground 2 tbsp/14g/0.5 oz rolled oats extra 1 cup/150g/5.2 oz Frozen berries
Directions
Preheat oven to 180 degrees celcius.
In a food processor or blender, blend oats into a fine flour. Tip this into a bowl. Put the bananas, oil, stevia, vanilla and eggs into the blender/processor and blend shortly until just smooth (you can mash the banana and mix it all up by hand if you would rather). Tip this wet mix on top of oat flour and add everything else except for the berries. Mix until smooth. Add berries and mix until combined. Spoon into a muffin tray lined with muffin papers and decorate with extra berries if desired.
• Salmon
• Grapefruits
