Welcome to the Health Synergy Nutrition, Food and Travel Blog

Health Synergy is a mother-daughter team that evolved from a shared love and appreciation for health, wellness and travel.  Jen (mum) has been studying and/or practicing as a health professional for 20 years with qualifications in nutrition, psychotherapy and coaching psychology. Hannah (daughter) is a media and communications graduate from the University of Sydney with a strong interest in social media/digital marketing, …

Nurturing Gut Health

As we’ve written about previously, gut health and virtually all other systems of the body are intrinsically linked. This evidently contributes to our overall wellbeing. There have been numerous studies conducted to highlight the relationship between gut health and brain function/mood. For more information about these studies feel free to read our article ‘The Brain and The Micobiome’. With modern …

Rainbow Buddha Bowl

What better way to get in some veg. This is one of our most popular savoury dishes, packed with flavour, nutrients and it has that ‘clean’ finish that leaves you feeling nourished and satisfied. We have added Power Superfoods organic nori flakes, a mild tasting seaweed harvested by hand from pristine waters off Canada.  Nori is very low in calories and …

Why we Love Pure Naturally Coconut Oil

For anyone who has our app or has looked at the recipes on our blog, you will notice that coconut oil is a staple ingredient of ours. However, coconut oils can vary greatly from brand to brand depending on the extent of processing they have undergone. One of our favourite brands is Pure Naturally. Aside from the great taste of …

Blueberry Nice Cream

And the nice cream addiction continues. This is yet another three ingredient recipe – perfect for rushed weekday mornings. We of course recommend adding superfood powders to enhance the nutritional profile, but this of course is optional. We have added blue spirulina which contains rare and potent antioxidants, not found in other types of spirulina (which is usually green in colour). It is also …

The Sprout Market Way

“We should stop asking why organic food is so expensive and start asking why junk food is so cheap” One of the reasons most often given for not choosing organic food is the cost.  Whilst we believe the cost to our health when not choosing organic, healthy foods is far greater, we are delighted to see that Sprout Market are addressing …

The Mosaic Experience

Delicious food, friendly staff and an atmosphere reminiscent of old world elegance is what you’ll find at Mosaic Restaurant. Located on the first floor of the glamorous Westin Sydney, you’ll be seated overlooking the stunning interiors of the heritage-listed General Post Office building. Mosaic is the Westin’s signature restaurant that offers a buffet breakfast and a delicious lunch and dinner …

Espresso Nice Cream

Two of our favourite things combined… Coffee & Nice Cream. And what a delicious combo it is. We don’t know about you, but we struggle to think of a better start the day. If you’re more of a mocha drinker, add 2 tablespoons of cacao powder and a medjool date. Otherwise, you can top with our chocolate-tahini sauce for added decadence. We’ve included mesquite …

Anzac Biscuits

With Anzac Day just around the corner, we wanted to share our recipe for these delicious Anzac Biscuits to mark the occassion. They contain oats, so are not gluten free however it is possible to source gluten free oats if you prefer. They are also made with rolled amaranth (or amaranth flour) – a gluten free seed with a unique nutty flavour and soft …

Sydney’s Best Acai Bowls

When it comes to acai, I am first to admit that I am a little (very) picky. Unsweetened, preferably Amazonia, with peanut butter (and lots of it, preferably Pics), super thick, clustery granola on top… and the list goes on. I usually make my own acai (if you haven’t already tried our Hawaiian Style Acai you’re missing out big time!) …

Shakshuka

This dish is great for a weekend brunch or a quick and easy weeknight dinner. We have used biodynamic organic eggs however you can substitute with tofu for a vegan alternative or halloumi for an egg-free option.   We recommend serving with toasted sourdough bread, fresh herbs, chilli, a sprinkle of cumin and parmesan cheese. Ingredients 1 tbsp olive oil …

Are we going too far with veganism?

We wrote recently about the shift towards increased demand for gluten free products. Another dietary regime gaining popularity at an exponential rate is the vegan trend. The increased demand for vegan produce is driven largely by an ethical decision to not harm or exploit animals, as well as environmental concerns. We have much to thank the vegan community for in …

Berry Beetroot Nice Cream

It may sound a little strange but trust us, it works. Beetroot powder is a great addition to smoothies and desserts because of its impressive nutrient profile. Aside from being low in calories and fat, beetroots are known for their role in detoxification processes in the liver and the pigment provides important anti-oxidant and anti-inflammatory compounds… And it tastes great too! …

Ponzu Zoodles and Avocado Salad

A flavoursome Asian inspired salad, perfect on a hot day. This is an excellent accompaniment to serve with grilled salmon or your choice of protein. It is beneficial to have a good proportion of raw foods in our diets, which is much easier to achieve in the warmer months. Having said that, some people have difficulty digesting raw foods, in which …

Fast Your Way to Wellness: Q&A with Lee Holmes

When we hear the word ‘fast’ we automatically think of deprivation or starvation. Lee Holmes, holistic nutritionist and author of many best selling books, has challenged this perception by promoting the concept of ‘intermittent fasting’. This involves restricting calories for two days a week, allowing the gut to rest and repair. Lee’s balanced approach to wellness, particularly her belief that we should eat foods as close to …

Blue Nice Cream

This has perhaps been our most in-demand recipe ever… so you may be a little surprised to hear it contains only 3 ingredients. To create the beautiful blue colour we have used Blue Majik organic spirulina powder. While it does have a strong smell, it doesn’t have a strong taste so it’s really just like an extra-thick and creamy banana smoothie… just …

Best spots for (almond milk) coffee in Sydney’s East

For any fellow almond milk coffee drinkers, you will know what I mean when I say that not all almond milks were made equal. I have only recently jumped on board the coffee bandwagon (before which I was a strictly green tea kind of gal) but it is surprising how quickly coffee has become a part of my daily routine, …

Bubblegum Cheesecake

A little something we call “bubblegum” cheesecake. This dessert is naturally coloured with beetroot powder, blue spirulina and matcha powder. Not only does this create the beautiful colours but it also enhances the nutritional value as these ingredients are packed with antioxidants. We have used macadamias and coconut yoghurt for the base of this cake, however cashews can be used …

Snickers Pancakes

Fluffy peanut butter pancakes with a creamy peanut-chocolate sauce, topped with roasted peanuts and raw caramel chocolate for that added ‘Snickers’-like crunch. Perfection. This recipe was created in collaboration with Sophie from @coconutandbliss. We highly recommend using Pics Peanut Butter for this (and all our other peanut butter recipes for that matter). We assure you it is unlike any other peanut butter …

Guacamole

A simple yet very essential recipe. We love serving guacamole as a starter or snack with organic quinoa tortilla chips and/or vegetable sticks. It is also great with our walnut bolognese (recipe in the salads and sides category), our sweet corn and spinach waffles (recipe in breakfast) or as a dip with our cumin kumera chips. Aside from being delicious, …

Best healthy cafes in Sydney

As much as we love creating healthy recipes and knowing exactly what is going into our food, sometimes it is nice to sit back and have someone else prepare the food for you. We love that there are now so many healthy cafes/restaurants in Sydney striving to use local, organic and seasonal produce as much as possible. In saying that, …