Eggs on the go; Egg Muffins

Eggs on the go Loula Natural

Egg Muffins; Eggs on the go

I love 2 fried eggs cooked in ghee and sprinkled with ghee for breakfast. I serve it with some sauerkraut or kimchee for a yummy balanced breakfast. Recently I have wanted more and fancied trying egg muffins or crustless quiche as they are also known. I love these recipes for eggs on the go. They can be made and then frozen or are egg-cellent in lunch boxes (sorry I couldn’t resist!)


The Earthy Mama; Pepper Quiche Cups

crustless-artichoke-quiche Don’t Mess With Mama; Crustless Artichoke and Cheese Quiche


Real Time Mama; Omelette on the Go

Bacon,-Egg,-Cheddar-&-Kale-Breakfast-MuffinsThe Rising Spoon; Bacon, Egg, Cheddar and Kale Breakfast Muffins

Enjoy! Breakfast has never been so easy!

 Eggs on the go Loula Natural Pin

Fat Banana Custard

Fat Banana Custard  Ingredients Loula Natural

Fat Banana Custard

I have been enjoying instagram so much, here I am if you want to find me. I love the creativity and inspiration of people from around the world- making connections with people in their lives is very exciting.

There are a few people on there that I look out for as I really love what they are doing and Holistic Lifestyler is one of them (here is his website too). Today he posted his work in progress on a banana custard with bone marrow- yum. Quality meat is difficult to get here (its normally frozen or needs to be delivered) and I sense marrow will be even harder, so with some encouragement from my friend Helen over at Mango Menus (seriously good stuff going on over there too- here’s her website). I decided to have a go.

Banana Fat Custard Ingredients Loula Natural

The result is so delicious (and I was in a right funk this morning- grumpy, cranky, creaky and groggy!!) and has lifted my mood that I have literally just finished eating it- have to get it out there for you all! You have to try it- for breakfast, snack, lunch-boxes or pudding- it is so yummy and fills most of my quota for fats in a sitting!

Banana Fat Custard Loula Natural1

Fat Banana Custard
A delicious and healthy fat filled breakfast, snack, lunchbox or pudding. Great addition to your day. Simple and very quick.
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  1. 2 banana's
  2. 1/2 cup of fresh coconut meat (about 1 coconut) or soaked coconut flakes
  3. 1tbsp Chia
  4. 2 tbsp Ghee
  5. 1tbsp Milk or Water Kefir
  6. 1-2 tbsp Gelatin (I used Great Lakes Collagen Hydrolysate)
  7. 2 pasture raised eggs
  8. 1tbsp Raw Honey
  9. Cinnamon (optional)
  10. Pinch of pink/sea salt
  1. blend the ingredients together and serve in a bowl!
  1. This could serve one person or (like us) me and the two kids as part of our fat quota for the day.
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Try it- so delicious and has given me such a nice energy this morning- I may have even licked my bowl (I did!!)

Fat Banana Custard  Ingredients Loula Natural pin

The Ultimate Fat Smoothie

Ultimate Fat Smoothie Loula Natural fb

How can I get fats into my diet?

You probably know by now, how much I love fats! They are great for reducing chronic inflammation, boost your immune system, change your body shape, balance blood sugar levels and even balance hormone levels. I am looking to lose weight for life and fats have been integral to my success. Especially great for kids- I have been looking at ways to also maximise their intake too. The three of us shared this recipe.

The other morning I woke up starving! I also really craved a smoothie. I haven’t been drinking smoothies recently as I went off them a couple of weeks ago. I think it has something to do with the fact that since I have gone off grains (for my trademark 80% of the time!) I have not been half as hungry as before. I decided to have a smoothie and created this one with as many fats in it as possible. I cannot describe how satisfied I felt after this! At lunch I had a salad with pomello and shrimps and scallops and I was still satisfied until dinner- with my blood sugar levels for the past 15 years that is practically unheard of.

Here is what I did;

Ultimate Fat Smoothie
A smoothie designed to get a wide range of fats into your daily diet. Delicious too! Includes kefir to maximise absorption of the fats.
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  1. 1 Cup almond milk
  2. 1 Cup oat milk
  3. 2 tbs Milk/Water Kefir
  4. 1/2 tbs raw butter/ghee
  5. 1/2 tbs Coconut oil out side Hong Kong use this one
  6. 1 raw egg (optional)
  7. 30 drops sea buckthorn oil
  8. 1tsp walnut oil
  9. 1 banana r 1/2 avocado (or avocado oil
  10. 1tsp maple syrup (optional)
  11. 1/2tsp Cinnamon
  1. Everything in a high speed blender- add ice if desired.
  2. Blend until smooth and creamy.
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now you have see what is in it, you can see how wonderfully filling it is!

Here are some of my other smoothie recipes

Morning Smoothie

Bullet-proof smoothie

Pumpkin Smoothie

Chocolate egg smoothie

Choco-coco Milkshake

Breakfast in a glass

Apple Pie Smoothie

Here are some other inspiring drinks on my pinterest board
Follow Loula Natural’s board drinks on Pinterest.

Ultimate Fat Smoothie Loula Natural pin

Who Really Uses Fats

Who Really uses fats Loula Natural

Who Really Uses Fats

Who Really Uses Fats? I guess it depends on what kind of fats? Not all fats are created equal after all. The ones that cause inflammation and irritation are those so far removed from their natural starting points (margarine and corn oil for example) that the body just does not recognise them as food- they are not- they are man made.


Fats are wonderful and very much your friend. Healing, balancing, energy giving, strengthening and fat burning- fats are absolutely essential. Fats provide energy, all hormones are made from fat, brain matter is mostly fat and fat is our biggest energy source. Even if you dont believe me- take the time out to listen to this genius Barry Groves;

Or check out his websites here;

Fats are 50-60% of breast milk which to me is the blueprint for all growth and development. Strength and healing is all growth and development and since all human cells are made with a phospho-lipid (protein and fat blend) cell wall- every cell needs fat. We are definitely not providing these cells with this basic requirements in the standard western diet. No wonder we are generally overweight, with poor structural and organ health, full of inflammation, low on energy and with hormones all over the shop!

Nut Butter

There is very little evidence that saturated fats have any link to coronary heart disease- in fact it is looking like they have a very opposite, preventative and healing effect. There is so much conflicting evidence out there about different fats. For me it makes sense to include fats that are consumed in their natural forms This includes;

  • Butter/ghee,
  • Oily fish,
  • Meat cooked on the bone and slow-cooked from grass-fed/pastured livestock,
  • Raw cheese,
  • Coconut oil and coconut butter,
  • Nut/seed butters and nuts/seeds that have been soaked/activated,
  • Eggs
  • Avocado
  • Fermented/raw whole milk


A range of these fats is key in the diet.


There are essential fatty acids for the brain in saturated fats from animals and there are essential fatty acids in coconuts and eggs. I leave you with the question- what is a ‘canola’ from which oil is extracted? There is no such thing as a canola! How many processes do you think there needs to be to go from a corn kernal to an oil? No wonder these fats have no nutrients and absolutely no place in a human diet.

Highly processed trans fats and liquid vegetable oils are seen to be primary contributors to the rapid growth of degenerative diseases (inflammation) in our modern culture.

 These fats are incorporated in almost all processed foods so it is easy to consume a lot of them without realizing it. For example canola oil is in almost all packaged cereal and a trans fats(hydrogenated fat) are in most processed breads.


Cholesterol is a fundamental fat gracing every cell’s wall and our blood. Its jobs, which are many, include:

  • Insulating neurons to deliver messages from the brain and nervous system (making it essential for brain development)

  • Building and maintaining cell walls

  • Extracting and using fat soluble vitamins,

  • Producing bile which is essential to digestion and absorptions of fats

  • Kick-starting the body’s production of many hormones, including the sex /growth hormones.


The cholesterol in human milk supplies an infant with close to six times the amount most adults consume from food. Most commercial formulas are low in saturated fats. Soy formulas are completely devoid of cholesterol. You can see why there are claims that breast milk can produce children with less digestive problems (leaky gut symptoms like allergies and asthma), are seen to be more intelligent and have a better body shape and muscle development. A large part of the reason is the different types of fat in breastmilk vs formula.


The other essential factor to consider when consuming fats is do you have the right amount of gastric juices to break down the fats? A good bacterial balance to also be able to digest fats? Most importantly is your liver is not under stress to produce much needed bile? This helps to get the fatty into a substance that can be absorbed and used in the above essential ways for whole body strength and vitality.

So who really uses fats- well I do, everyday for all the family!

Here are some other great articles about healthy fats;

Real Food Kosher; Complete Guide to Fats and Oils

Life By Jeanie; What Do You Know About Vitamin K?

Life By Jeanie: Little Steps To a Healthier You

Recipes full of great fats;

Who Really uses fats Loula Natural pin

Thanks Wiki Commons for these pics (Ghee here, butter here, Avocado here, Nuts here, Eggs here, Coconut here)


Gluten free bread mix 1

Living with my dad has meant I have had fun experimenting with his bread machine. Something I have never gotten round to buying myself. I don’t eat a lot of bread as it has never really agreed with me and nutritionally doesn’t often offer a whole lot. Unless of course you make it yourself with great quality ingredients.

I use a programme on my bread machine so am unable to tell you what temperature in the oven and for how long to cook it. If you make it yourself in the oven, please feel free to add a comment so others can use it.


410ml water (I use tepid)
160g eggs (my dad is also egg intolerant so I use the egg replacement as if I was adding 5 eggs)
25 ml olive oil
20 ml coconut oil
1/2 teaspoon cider vinegar
80g gluten substitute
20g ground almonds
250g red mill all purpose gluten free flour
150g corn flour
1/2 teaspoon cinnamon
2 tsp xanthum gum
1 heaped teaspoon sea salt
20g brown sugar
1 1/2 tsp yeast
Handful of pumpkin seed
Handful of sesame seeds

In the bread maker you add the ingredients in order, liquid first then dry ingredients. When the ‘knead’ function is on you have to get in there with a spatula and make sure everything is mixed in. It may seem different to what you are used to go with it and make sure everything is combined, especially e pumpkin seeds are quite evenly distributed.

This makes a 500g loaf.

Enjoy and please let me know if you made any adaptations and how it goes for you. The quest for the perfect gluten free loaf continues!