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 fourth year media and communications student with a passion for styling, photography and recipe development. …

hannahsingletonWelcome to the Health Synergy Nutrition, Food and Travel Blog

Creamy Raspberry Nice Cream

This creamy, three-ingredient raspberry ‘nice cream’ can be whipped up in a matter of minutes and tastes a treat. We love adding superfoods for enhanced flavour and nutrients. You can add whatever you like according to personal preference and availability. Some of our favourites include freeze-dried acai powder, maqui powder and lucuma powder which are all available from health food stores. …

hannahsingletonCreamy Raspberry Nice Cream

The Gluten-free Backlash

Given the popularity of the gluten free diet and paleo diets, we thought it was time we dedicated a post to this controversial protein. Gluten is the collective name for proteins found in grains such as wheat, barley and rye. The name is latin in origin and means ‘glue’, aptly describing it’s characteristic properties. One only needs to think of …

hannahsingletonThe Gluten-free Backlash

Hawaiian Style Acai Bowl

Upon returning from Hawaii, Sophie (@coconutandbliss) and I made it our mission to recreate out favourite acai bowl of all time from Kalalea Juice Hale in Kauai. We were obsessed with the ‘King Kong’ acai, blended with banana, cacao and almond milk… but it was the toppings that really set it apart. The Kalalea bowl was topped with homemade granola …

hannahsingletonHawaiian Style Acai Bowl

Your Hawaiian Check-list

For those of you following myself and Sophie (@coconutandbliss) on Instagram and snapchat, we hope you enjoyed our many, many snaps as we travelled across beautiful Hawaii.  We searched high and low for the best acai bowls in town, authentic healthy cafes and the most majestic sights across Maui, Kauai and Oahu. We found some serious winners (including one cafe …

hannahsingletonYour Hawaiian Check-list

Why Cold Pressed Juice Should Be Part of Your Morning Ritual 

By Katharine McCarthy, Founder and Director of Mod Cold Press Everyone has a little ritual for getting his or her morning off to a good start. Coffee, energy drinks or something sweet and carby are all popular choices in a fast paced world. These go-to’s may provide a quick boost in energy, but do they really set your body and …

hannahsingletonWhy Cold Pressed Juice Should Be Part of Your Morning Ritual 

Warming Apple and Cinnamon Oats

This nourishing porridge recipe is perfect on a cool Winter’s morning. Cinnamon is a delicious and warming spice that also helps to regulate blood sugar and apple adds natural sweetness. We have also added superfood lucuma powder which creates a creamy texture and enhances nutrient profile. If you’re a little time poor, you can buy organic apple puree from health food …

hannahsingletonWarming Apple and Cinnamon Oats

Health Synergy APP update

Hey guys! We have some very exciting announcements to make in the near future with relation to Health Synergy APP – all will be revealed soon. In order to make these changes we are currently in the process of migrating to a new server. This may result in a short down time  on Tuesday May 24 between 2pm and 10pm. The down …

hannahsingletonHealth Synergy APP update

Persimmon Tea Cake

When creating recipes, we love to be inspired by seasonal produce. The plentiful supply of vibrant persimmons currently available in Sydney prompted the creation of this delicious, spiced tea-cake. This cake is great served for afternoon-tea, dessert or even breakfast. It is packed with Vitamin A precursor, beta carotene and fibre which aids digestion. We have used almond meal to create …

hannahsingletonPersimmon Tea Cake
Nutrition facts and ballpoint pen. Close-up.

Understanding the limitations of nutrition panels

Nutritional panels are compulsory on all packaged foods, although legislation varies between countries.  Generally, required information includes calories and a break down of macro nutrients, being protein, fats (saturated and unsaturated) and carbohydrates.  More recently, there has been a further requirement or recommendation to break down some categories further.  For example, it is recommended that transfats be disclosed within fat …

hannahsingletonUnderstanding the limitations of nutrition panels

Strawberry Nice Cream

Delicious as it is nutritious. This strawberry nice cream is great for a quick and easy breakfast or even for a mid-afternoon snack. For an antioxidant boost, add your choice of superfood powder. We love acai powder and/or maqui. Lucuma powder is also great and adds a subtle sweetness. Ingredients Serves 1-2 2 large frozen bananas 1 cup frozen strawberries …

hannahsingletonStrawberry Nice Cream

Anzac Cookies

With Anzac Day coming up, we have decided to share the recipe for our delicious Anzac Cookies for you all to enjoy. 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 …

hannahsingletonAnzac Cookies

Hot Cross Chocolate Buns

Healthified hot cross buns with a chocolatey twist… This recipe was made in collaboration with the talented Sophie of @coconutandbliss Instagram. Perfect for the Easter season… These taste exactly like the real deal (only better!) Definitely a must-try. We use Loving Earth two ingredient dark chocolate for the chocolate chunks. Ingredients  Makes 10 mini hot cross buns 1  3/4 cup sprouted spelt …

hannahsingletonHot Cross Chocolate Buns

The Brain and the Microbiome

Very early in my naturopathic studies, now over 20 years ago, I was introduced to the notion that “all disease begins in the gut”, attributed to the writings of well known Greek physician, Hippocrates. Although this was widely thought of as a very strange concept then, scientific research has increasingly demonstrated strong links between the gut (specifically the microbiome) and …

hannahsingletonThe Brain and the Microbiome
Figs, Saba, radicchio & pine nuts.

When Italian Meets Vegan

Last week we had the pleasure of sampling one of the most innovative menus we have experienced at the ever popular and sophisticated Otto restaurant on Wooloomooloo wharf.  What was particularly unique about this menu was that it was entirely vegan!  Whilst it is becoming easier to find vegan cafes, an offering like this is rare at a high end, …

hannahsingletonWhen Italian Meets Vegan
Version 2

Creamy Miso Cashew ‘Mayo’

This miso dressing is deliciously creamy and is great served as a dressing for salads, or even as a dip with carrot sticks and/or celery sticks. We love serving it as a side salad with spiralised vegetables, avocado, cabbage, fresh chilli and sesame seeds. We use Spiral organic genmai miso. Ingredients 1 cup raw cashews (soaked for 3-6 hours) 1/2 …

hannahsingletonCreamy Miso Cashew ‘Mayo’

Healthy Eats – Byron Bay

For those of you who have been to Byron Bay, you will know it is absolute heaven for health foodies. For those of you who haven’t… You must! There is certainly no shortage of raw cake and green smoothies – very fitting with the natural Byron Bay lifestyle. Sophie (@coconutandbliss on Instagram) and I had a very relaxing and rejuvenating …

hannahsingletonHealthy Eats – Byron Bay

Death By Chocolate Breakfast Bowl

Hard to believe this is healthy, right? Made with only 3 key ingredients this breakfast is simple, nourishing and delicious. We have added superfood powder, Mesquite, however this ingredient is optional. You can also substitute for other superfood powders you have on hand and/or protein powder. We recommend using an organic brand and be sure to check the ingredient list …

hannahsingletonDeath By Chocolate Breakfast Bowl

Detox and nourish

Although we also began 2015 with the subject of detoxification, we thought it was a topic worth revisiting as it is the time of year people are most receptive and motivated to make lifestyle changes that lead to improved health and happiness.  It is also a time when many of us return to work, refreshed in some ways after a …

hannahsingletonDetox and nourish

Protect the largest organ in your body

The skin is often an under estimated organ.  We do care about how it looks though as it so overtly transmits information about us.  People can make instant assumptions about where we come from, how old we are and how healthy we might be, just to begin. People who experience problem skin, such as acne, psoriasis and allergies are particularly …

hannahsingletonProtect the largest organ in your body

The BEST London Cafes

First of all, I just want to say a big thank you to all of you for your support and understanding while I have been away on exchange, AND for your amazing healthy cafe suggestions here in London! I have worked my way though just about all of them, so have decided to share with you my favourites. These are …

hannahsingletonThe BEST London Cafes