Healthy balanced diet? No problem!

19th April 2017 Sophie Life, Wellbeing Tags: , , , , , , , 0 Comments

To live a long, fulfilled life is our dream at Creative Nature, well I think it’s a dream that many of us have. We would say one of the main aspects of keeping our lives fulfilled is a healthy balanced diet! Having a balanced diet allows you to maintain your health kick whilst still having your occasional splurge on those naughty little treats!

Our advice? You can be healthy with a balanced diet without dwelling on the lack of sweets, chocolate or whatever your guilty pleasure is.  We would like to highlight the fact that everyone is unique and different, meaning several regimes apply to everyone personally. Each portion of food group will vary on age, gender, weight and lifestyle.

The importance of having a healthy balanced diet is to keep your body in tip-top condition, allowing no room for limitations. It is the long-term solution to weight loss or just simply keeping yourself feeling healthy and happy!, All food groups should be incorporated into your day, keeping a healthy balance of each but remember always remain aware of your portion sizes.  

Eating your 5 a day could be the easiest path into your new lifestyle. Adding a banana to your breakfast, snacking on an apple, nibbling on a slice of watermelon. They all equate to one portion of your 5 a day, lowering your risk of heart disease, strokes and some cancers.

Protein assists with growth and repair all around your body but we don’t just mean the protein you get from eating meat. You can get protein from a variety of sources such as the new protein bars we’ve launched at Creative Nature or just back to the basics of beans, nuts and seeds.

Six to eight glasses of water a day sounds a little insane to some, yet having six to eight glasses of your favourite beverage doesn’t seem so hard! Once you ease into the routine you will wonder how you ever went through the day without it.

Don’t fret! Good news for those who aren’t a fan of the bland taste of water… Tea, Coffee and even sugar free drinks count towards your daily intake!

In our opinion, taking a step towards a healthy balanced diet is taking a step towards a stronger and more rewarding lifestyle.

You know the saying, ‘you are what you eat’.

54 Things Everyone Needs To Know How To Do

5th April 2017 Sophie Life, Uncategorised Tags: , , , , 0 Comments

We recently put together a list of 54 skills, quintessential skills that we could all agree every human should have, including wilderness and survival skills. However, in this day and age, there are another set of skills we should acquire in addition to basic survival skills. Don’t underestimate the importance of being prepared for an emergency. In this list you will find all the skills you need to be self-reliant in our information era, as well as emergency related skills.

We did a quick survey in the Creative Nature office this week to find out how many of these things we can actually do… and our results weren’t too horrific (but they weren’t fantastic either)

But How many of them can you do?

54 Things Everyone Needs To Know How To Do.
1. You should know how to start a fire without matches.
You never know when this might come in handy- a fire is one of the most important elements for survival for a human being- providing warmth, light, and energy.
2. You should know basic survival skills.
Should you ever be stranded in a forest or forced to survive outside, you’d want to know the best places to get water, what you can and cannot eat in the wild, where to build a makeshift bed, how to catch a fish, how to correctly cross a river, how to keep your core body temperature high… and much more. Get a survival guide and begin learning.
3. You should know how to grow your own vegetables.
Even if you live in a city, you should make an effort to learn to grow your own food- including all kinds of vegetables, herbs and fruits. It takes a lot of skill, experience and time to make these plants yield valuable output- so if you’re interested in learning this- don’t waste another minute. You might need this skill one day.
4. You should know how to swim.
If you don’t know how to swim yet, you need to seriously consider learning. There are a number of emergency situations where you might need to swim in order to survive or help someone else in the water.
5. You should know how to change a tire.
It’s possible you get a flat while on a trip one day, with no access to a car repair place; perhaps even stranded in the middle of nowhere. What if no one on this trip knew how to change the tire? Changing a tire is something you can learn how to do in a matter of minutes that could save you lots of time and headaches on your next road trip.
6. You should know how to jump start a car.
This isn’t as easy as it seems. If you watched your parents do this in the past but never learned for yourself, now’s your chance. Don’t be unprepared when the need for it arises. It’s very useful knowledge to have, and very common to need this skill one day.
7. You should know how to code.
Not knowing how to program will soon become synonymous to being illiterate. It doesn’t seem this way yet, but this age is coming. If you don’t know how to program, you’re merely consuming the whole world around you, which is programmed. It’s important to know how to navigate this new world by being able to tell the computer what to do. If you want to start empowering yourself, here are some resources.
8. You should know how to build a website.
Another issue of basic technological literacy. Everyone should have a website- whether it’s personal or for a business. If you don’t know the basics of building a website, you have to hire someone or buy a template. You are going to benefit a great deal from learning. It’s also a great way to earn side income.
9. You should know how to think critically and question the status quo.
With all this information at our fingertips, now more than ever, we need to be able to think for ourselves, question the current way of doing things, and be critical of all forms of media, government and education.
10. You should know how to cook an egg (correctly!)
Too many people are ruining breakfast by mucking this up. C’mon people- it’s time to learn the right way of doing this. Runny or under cooked eggs are not only bad for your taste buds, but it could also increase your chances of getting salmonella.
11. You should know how to perform CPR.
Do you want to save a life? 70 percent of Americans feel helpless during a cardiac emergency, and here’s another surprising statistic- the life you save is most likely the life of someone you love, because 4 out of 5 cardiac arrests occur at home.
12. You should know how to manage your time.
Time management is a precise art and science, and if you haven’t studied it yet, you should. Applying these principles of time management to your life can get you back precious hours you didn’t know you had, and completely eliminate much of your productivity destroying behavior.
13. You should know how to dress properly.
First impressions are important. Dressing to impress means being tidy, up to date on fashion, looking as professional as you can, dressing with a vision and hitting the mark.
14. You should know how to approach new people.
Even if you’re an introvert, it is important to have the ability to walk up to a new person and hold a nice conversation. Meeting people is a great way to learn new things, expand your network, and gain new opportunities in life.
15. You should know how to lift your own weight.
If you can lift your own weight, it also means you can lift a lot of things without having to rely on someone else. Having strength is always a handy trait to have and, in case of an emergency involving hanging off a ledge, you’ll be able to pull yourself out of trouble with ease.
16. You should know how to remember peoples’ names.
Most people are tired of that excuse that seems to glide off of so many people’s lips “I’m not good at remembering names…” Let’s stop making this excuse because a person’s name is the single most important thing you can possibly remember when you meet someone new. A good way to remember someone’s name is to say it at least twice during the conversation.
17. You should know how to give a toast in front of lots of people.
Public speaking is the number one fear in the world (ranking higher than the fear of death.) It’s a fear, but if you practice, it’s not that scary. Learning to say a few words in front of a large or small group is a huge asset that can be used in so many instances, professional and personal. For example, you may need to give a toast at a wedding some day. Don’t you want to be prepared and make it awesome? Go to a local Toastmasters Club meeting and try it out.
18. You should know how to negotiate.
Good negotiation skills can save you a ton of money. These skills can also get you that raise at your job you’ve been dreaming about. If you know how to negotiate properly, it means you’re holding all the cards and you’re prepared to battle it out.
19. You should know how to detect a lie.
Learning to detect when someone is lying to you seems like a sneaky thing to do, but you’d be surprised how handy it could become, especially if you’re raising children, or in charge of a huge team. It gives you the chance to consider all possibilities in a relationship. Did you know 91 percent of humans lie on a regular basis at work and at home, and you’re lied to about 2 or 3 times in a ten minute conversation? Yeah. Food for thought.
20. You should know how to shut up and listen genuinely.
If you learn to do this well, you will be loved and admired, and you will understand people better. It can improve relationships drastically, and ultimately make you a more compassionate person.
21. You should know how to tell a good story.
It sucks being the one person around the campfire who has nothing to offer, doesn’t it? Learn how to tell a good story that will have people using their imaginations again. When the power goes out or there’s no cell phone service available, you’ll be a valuable source of entertainment to everyone.
22. You should know how to defend yourself against single and multiple assailants.
Why? Learning self-defense makes you more aware of your surroundings, first of all. You also stop taking physical confrontations for granted. You’re more likely able to avoid a fight effectively if you’ve learned the art of self defense in the first place.
23. You should know how to use a credit card correctly.
It’s not cash…too many Americans use their credit cards irresponsibly, and in doing so, spend much more money on items than they are actually worth, pay tons of fees, and don’t have the ability to reap the many benefits of the cards. Credit card balances are supposed to be paid in full every month and they are not supposed to allow you to live beyond your means.
24. You should know how to invest in the stock market.
It’s not as difficult as you might think. Educate yourself! Money does grow if you know how to invest it correctly. You really have no excuse to not invest. There are a number of ways to invest by diversifying your portfolio automatically and manually through index or life cycle funds. Investing in the the stock market is not about picking stocks, as Ramit Sethi loves to point out.
25. You should know how to speak at least one or two languages besides English.
Did you know that 75% of the world does not speak English? That’s a lot of people you won’t be able to communicate with if you happen to be in an area where English isn’t their first language. Expand your horizons and make an effort to communicate with the rest of the world. Start with Chinese!
26. You should know how to make money (without a job.)
Jobs and paychecks are not the only way to earn money. There are many entrepreneurs out there who know this, but there are just as many people who are wondering how it’s done while slaving away at jobs. There is another way, and it’s not magic, or the lottery. It’s determination, investing in your own education, and lots of sweat. And it’s definitely possible. Instead of plopping down in front of the t.v. after work, set some time aside to learns something and build up your educational and entrepreneurial skills.
27. You should know how to manage your personal finances.
This means knowing how to create a budget, knowing how to save money, automating your income and learning to invest and pay yourself first, before paying all your bills.
28. You should know how to draw.
In A Whole New Mind, Daniel Pink talks about the importance of flexing our “right brain” muscles, by learning creative skills such as drawing. Learning to draw will actually improve leadership ability in a person, and enhance and develop traits like empathy, inventiveness, and big-picture thinking.
29. You should know how to be a respectful house guest.
You never know when you might need to accept the hospitality of another human being. Know the proper etiquette of being a house guest. A great way to do this is by inviting guests into your own home. You’ll quickly learn (the hard way) what behaviour is highly questionable and disrespectful if your guest is not practising proper etiquette.
30. You should know how to keep your computer secure.
With all the information security threats and identity theft these days, we all want to make sure our computer is secure, our personal data is private (as much as possible), and our firewalls are up. Do you know how to set yours up? This is basic computer literacy and probably one of the more important things to be aware of.
31. You should know how to navigate with a map and compass (without a GPS).
Not to mention- learn to find the north star, learn to get your east/west bearings from the sun… what if you’re on a trip and your GPS system fails you?
32. You should know how to sew.
Basic sewing skills- such as sewing a button back onto a coat the right way, or fixing a loose shirt sleeve- will save you a few extra trips to the shopping mall. Advanced sewing skills also improves self-confidence (the knowledge you can mend everyday items), promotes focus (because it requires physical and mental concentration), and teaches persistence (most sewing projects take a considerable amount of time.)
33. You should know how to travel hack.
Once you learn this skill, you will never want to pay for a plane ticket ever again. Just type “travel hacking” into your search engine and let the fun begin.
34. You should know how to buy a car without getting ripped off.
If you don’t know the proper method of buying a car (especially a used car), you will get ripped off. Do you want to get ripped off? I thought so. Now go learn.
35. You should know how to be happy.
There is a method to this, it’s not an automatically occurring thing- people who are genuinely happy are happy despite their circumstances, not the other way around.
36. You should know how to fix a bike flat.
Most people like to ride bikes. Most people don’t know how to fix a bike flat. If it happens to you that you get a bike flat, and you don’t know how to fix it, you will be walking home- carrying a heavy bike. Ouch.
37. You should know how to have a conversation with someone of any age.
It’s a sign of true maturity and humanity when a person can hold a quality conversation with a 5 year old or a 92 year old person without flinching. You will also learn so much about life if you do this regularly.
38. You should know how to drive a manual transmission vehicle.
People who drive stick shift (manual transmission) cars understand their car engines better than people who drive automatic transmission vehicles. Manual transmission vehicles are more energy efficient than automatic transmission vehicles. They are also more responsive to braking and accelerating, and they are safer because of this higher level of control from the driver. A more informed and advanced driver is also a safer driver. Finally, many parts of the world drive manual transmission cars more than automatic cars, and you may need to know how to drive one at some point in your life!
39. You should know how protect your data.
We accumulate so much digital data these days! In addition to being able to do some spring cleaning and organization of your data, you should have a clear system in place for regularly backing up your data- whether it’s to a cloud storage location or your own physical external hard drives. Hardware can break (and of course so can software) and having an extra copy of all your data is pretty essential these days.
40. You should know how to say “I’m sorry” and “I was wrong.”
You know who you are! Being able to admit your faults once in a while takes effort, practice, and a change of attitude. It can repair broken relationships, heal scars, and bring the conversation back to the important things in life.
41. You should know how to sing or play an instrument.
Being able to read music, appreciate all forms of music genres and make music yourself- develops your brain and enriches your life. For example, learning how to play the guitar promotes well being.
42. You should know how to ask for help.
It takes guts to do this, and at some point in everyone’s life, they will need some help from somebody.
43. You should know how the basics of how to repair a car.
I am always amazed at how the guys from Top Gear (the original, British version) can fix a broken down car in the middle of driving through some crazy salt flats, or the desert. How useful would it be if we could all understand the basic workings of a car, diagnose the problem, and fix our own cars instead of spending hundreds (sometimes thousands) of dollars at the car repair shop, trying to describe the weird sound the car is making to the mechanics.
44. You should know how to control your temper.
Holding onto anger, as well as letting anger control your actions usually does more harm to you than good. Learn to let the anger dissipate before reacting. Many angry emails were regrettably sent because of the inability to control our tempers and let the passion die down a bit first.
45. You should know how to show gratitude, write a thank you note.
If you haven’t written a thank you note yet, you need to start. For every professional (and even personal) relationship where one or both of the people have benefitted or learned something, a thank you note is in order. The habit of sending out thank you notes to people is a great way to gain respect, trust, and stand out from the crowd. Whether it’s for the person who interviewed you for a new job, a trusted mentor, an old boss, or even your own parents- a thank you note goes a very long way. It allows you to practice gratitude in your own life, and it also makes the day of another person, giving them (and you) a chance to reflect on your relationship and think of the positive outcomes of knowing one another.
46. You should know how to parallel park.
Although the driving tests all seem to require this skill, many people with driver’s licenses mysteriously don’t know how to do this. If you live in the city, please learn how to do this correctly without nicking the bumpers of the other cars!
47. You should know how to write professionally. (Possibly unlike this)
There are many, many reasons why you should know how to write professionally, from the basic cover letter to the customer service email. Writing professionally will allow your message to be clear and your voice to be respected, even when you’re not speaking face to face.
48. You should know how to perform basic first aid.
Someone you care about or even you could get hurt and when you need to disinfect and dress a wound, you’re gonna need to know how to do it right. Sometimes there’s no time to wait for the doctors.
49. You should know how to give a compliment.
Giving a compliment the right way means paying attention to the details, focusing on the good in others and being very specific. A generalization doesn’t go very far as a compliment. Learn to compliment others by focusing on what makes the other person truly special.
50. You should know the correct way to respond to criticism.
Learn this skill to avoid looking defensive, unprepared and immature. Criticism is a good thing (most of the time), and it can help you improve and develop yourself if you can learn how to take it objectively and reflect on yourself and your work.
51. You should know how to put together a basic emergency preparedness kit.
Better yet, don’t just know how to put one together, actually put one together and have it ready. There’s no substitute for being well prepared.
52. You should know how to prepare and roast a turkey or chicken.
Or if you’re vegan- a tofurky. You’re probably going to be in charge of this at some point in your life during the holidays.
53. You should know how to use google efficiently.
Stop wasting precious time by using google incorrectly. Learn to be precise and use the built in tools that google already comes with. Find exactly what you need using google more efficiently and more accurately. You can learn this here.
54. You should know how to crowd-source opinions from your facebook friends…
Where do you think I got most of the ideas for this article?

Creative Nature at The International Food and Drink Event 2017

24th March 2017 Sophie Launch 0 Comments

On the 22nd-25th March 2017, we took our business to the UK’s largest bi-annual trade show to showcase the launch of our 3 new delicious protein bars; Apple Pie Protein, Orange Cacao and our personal favourite, Salted Caramel.

Across the 479,493 square feet were hundreds of businesses similar to ours, some much bigger or smaller, all looking for prospective business within each other. The atmosphere was alive with the excitability and co-operation of different food traders, it really was quite an outstanding experience. Opportunities like this are something we are very grateful for as it gives us the opportunity to get face time with our clients and partnering businesses, which is what we’re all about. We even got to put some faces to the voices we hear almost every day over the phone, it was like a reunion for the first time in some cases!


The feedback we got from IFE 2017 was outstanding, we’re currently facing the massive task of following up hundreds of leads for trade and networking opportunities, which really speaks for itself as to how our new products went down at the launch.

With arms full of contact information (and free food samples), we are now back to the office looking forward to the next trade show opportunity to meet as many more of you as possible.


7 Vegan recipes to get you through the week

24th March 2017 Sophie Life, Uncategorised, Wellbeing Tags: , , , , , 0 Comments

Monday – Slow Cooker Spicy Sweet Potato & Bean Soup

  • 1 medium sweet potato
  • 1 tablespoon extra-virgin olive oil
  • 1 onion, diced
  • 4 medium carrots, peeled and sliced into 1/2″ pieces
  • 1 can of beans of your choice
  • 1 cup vegetable juice, optional tomato juice
  • 2 1/2 cups vegetable broth
  • 1 cup coconut milk
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon cumin
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1 teaspoon freshly grated ginger


  • Preheat oven to 200°C. Wrap sweet potato in foil, place on an oven safe pan and bake until tender, approximately 1 hour. Allow to cool slightly before peeling.
  • In a medium skillet, add oil and sauté onion over medium-low heat until tender, approximately 5 minutes. Add onion, sweet potato, and all other ingredients to the slow cooker, stir to combine. Cover and cook on low 6-8 hours, or high 3-4 hours.
  • Stove-top version: Follow the instructions above except add ingredients to a heavy pot, bring to a boil over medium-high heat, reduce heat to a simmer and cook until carrots are tender, approximately two hours. Add additional broth or water for a thinner soup consistency.

Tuesday – Chai Chia Pudding by

  • 3 tbsp Creative Nature Chia Seeds
  • 1 tbsp Creative Nature Goji Berries
  • 1 cup cooled Chai tea
  • For the Whipped coconut cream
  • 1 tin of coconut milk chilled in fridge overnight
  • 1/2 cup coconut sugar
  • Scraped seeds from vanilla pod


  • Mix all ingredients together in a jar and leave for at least 30 mins to get all plump and juicy.
  • Meanwhile make your whipped coconut cream. To do this scrape out the solid part from your tin of chilled coconut milk and whisk up with coconut sugar and vanilla until light and fluffy.
  • Mix your chai chia pudding with pomegranate seeds, then layer on Sharon fruit, granola and whipped coconut cream. Garnish with more goji berries, clementine and granola.

Wednesday – Zoodles with Hemp Seed Pesto
Ingredients: Serves [2]

  • 1 Courgette
  • 1tbsp Creative Nature Shelled Hempseeds
  • 1 Clove of Garlic
  • 1tbsp Olive oil
  • Handful of basil


  • Use a spiralizer to create the courgette noodles.(Pre packed can be used).
  • In a bowl pour boiling water over the zoodles & peas and leave them to cook for 2 minutes. (For raw version, skip this step).
  • Combine rest of the ingredients in the blender to make the pesto. Add more oil if necessary.
  • Drain the hot water from the zoodles and mix in the pesto. Serve and enjoy!


Thursday – Raw Cacoa & Avocado Mousse
Ingredients: Serves [2]

  • 1 Large Avocado
  • 2tbsp Creative Nature Cacao Powder
  • Maple Syrup (to taste)


  • In a blender or food processor, blend avocado until smooth.
  • Add the Cacao Powder & maple syrup and blend until smooth.
  • Chill for about 2 hours in the fridge or half an hour in the freezer.

Friday – Mashed Chickpea Salad

  • 1 can chickpeas (or beans of your choice), drained and rinsed
  • 1/2 cup celery, sliced
  • 1/2 cup carrots, diced
  • 1/4 – 1/3 cup scallions, sliced
  • 1/4 cup or so hummus or tahini (any vegan mayo works too)*
  • 1 – 2 tablespoons mustard (stoneground or dijon)
  • sea salt & cracked pepper, to taste
  • dash of garlic powder
  • juice of 1 lemon, optional
  • small handful pumpkin seeds, optional
  • paprika/smoked paprika, garnish


  • Drain and rinse your chickpeas, place in medium size bowl and roughly mash with a fork or potato masher. Add the remaining ingredients and combine. Add more hummus if you like it creamier and taste for seasoning.
  • Store leftovers in an air-tight container in the fridge for up to a week.
  • Top Tip : Pop the Chickpea salad mix between a couple of slices of bread with some avocado and you have yourself a salad sandwich for eating on the go.

Saturday – Recipe for Chocolate ‘Cake’ Oats by @vegan_danni

  • 2 cups of non-dairy milk
  • 2 heaped tbsp. of Creative Nature Superfoods cocoa powder
  • 1/2 tsp of cinnamon
  • 1/2 tsp vanilla extract
  • 1/2 tsp of black strap molasses
  • 1 cup of oats
  • 1 heaped tbsp. of coconut or cane sugar
  • Frozen berries (for topping)


  • In a bowl mix 2 cups of non-dairy milk, 2 heaped tbsp. of Creative Nature Superfoods cocoa powder, 1/2 tsp of cinnamon, 1/2 tsp vanilla extract and 1/2 tsp of black strap molasses.
  • Bring this to the boil and then after its heated stir in 1 cup of oats to the mixture.
  • Mix in 1 heaped tbsp. of coconut or cane sugar and let oats cook to desired texture!
  • Top with frozen berries to complete & any seeds.

Sunday – Sweet Potato, Chickpea, and Quinoa Veggie Burger With Roasted Peppers

  • 1 small sweet potato, baked
  • 42 grams dry quinoa
  • 42 grams dry barley
  • 400 gram can chickpeas, rinsed and drained
  • 2 tablespoons parsley
  • 1 teaspoon cayenne pepper (optional)
  • 1 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 tablespoons whole wheat flour
  • 2 tablespoons olive oil
  • 1 1/2 fresh red peppers


  • Preheat oven to gas mark 6. Bake the sweet potato for 45-60 minutes or until soft.
  • While the sweet potato is baking, cook the quinoa and barley in separate pots until soft, about 30-60 minutes (barley takes a little longer).
  • Remove the stem and seeds from the red peppers. Cut the whole pepper in quarters and the half a pepper in half, and roast all six pieces in the oven for about 15-20 minutes.
  • Once the sweet potato is baked and cooled, combine garbanzo beans, sweet potato, parsley, cayenne pepper, cumin, salt and pepper, flour, and one tablespoon oil in a food processor.
  • Allow the grains to cool, and then in a separate bowl, mix the bean mixture with the quinoa and barley.
  • Heat the remaining tablespoon of oil in a large pan on medium heat. Place heaped spoonful’s of the mixture onto the hot pan, and use the back of the spoon to pat them flat and form four-inch diameter patties. Brown both sides of each burger. Serve on a bun with one piece of the roasted pepper, sliced into thirds.

International Women’s Day 2017

15th March 2017 Sophie Life, Uncategorised, Wellbeing, Women Tags: , , , , , , , , , , , , , , , 0 Comments

‘Be Bold For Change’ was the phrase on the minds of women and supporters worldwide this International Women’s Day, Wednesday, 8th March. #BeBoldForChange is a slogan meant to rouse supporters of gender equality to take action and begin to establish a fair society, one of which parity between genders is a common mindset. Last year’s International Women’s Day was one of great significance,  many people of influence around the world such as; Richard Branson (Vigrin CEO), Fiona Dawson (Global President) and Mark Weinberger (EY Global Chairman), pledged their allegiance to equality not only within their organisations, but to wherever their reach allowed.

In the UK, thousands of organisations across the country held events not only celebrating women of today, but taking the opportunity to educate the masses at conferences and marches to make sure the point is clear; IWD is a campaign for equality, everyone needs to be on board.

We at Creative Nature are very proud after this year’s events, as our very own founder and CEO, Julianne Ponan, was a keynote speaker at the ‘Empower Women of Croydon’ seminar, inspiring fellow women with the story of how she’s launched her own innovative products, reaching high end retailers in a 4 year period, and is now going global with our brand.

The result of the world’s love and effort in supporting this change of the world has been even more substantial than ever, millions were raised for international charities and trusts supporting women’s health, socioeconomic positions and going towards women suffering from domestic abuse.

As wonderful as the outcome of this International Women’s Day has been, it’s still to be seen as cleaning up the mess from our societies’ unfair, patriarchal past.

There’s still a long way to go, so keep being bold for change.

Spirulina. What is it?

8th March 2017 Sophie Life, Uncategorised Tags: , 0 Comments

What is Spirulina? Spirulina is the world’s first superfood, and one of the most nutrient-rich foods on Earth. Spirulina has between 55 and 70% protein (more than beef, chicken, and soybeans), 8 essential and 10 non-essential amino acids, as well as high levels of gamma-linolenic acid (GLA), beta-carotene, linoleic acid, arachidonic acid, vitamin B12, iron, calcium, phosphorus, nucleic acids RNA & DNA, chlorophyll, and phycocyanin, a pigment-protein complex that is found only in blue-green algae.

Spirulina provides a wide range of health benefits almost immediately upon ingestion. It provides a near-instantaneous boost to your energy, while helping to improve endurance and reduce fatigue. It helps improve the immune system, and provides exceptional support for the heart, liver, and kidneys. Spirulina is also a natural detoxifier, oxygenating the blood, and helping cleanse the body of toxins and other impurities that may be causing illnesses or other health complications.

Spirulina is also a natural appetite suppressant, and it helps to improve the body’s digestive system. It also has very powerful antioxidant properties and it helps to balance the body’s pH, thereby reducing inflammation throughout the body in a safe and chemical-free way.

Studies show that Hawaiian Spirulina has higher beta-carotene and superior enzyme levels than Organic or other country’s Spirulina varieties. At Creative Nature we only source the highest quality ingredients  for you!

“It’s proven to be the best Spirulina in the world and has been around for billions of years! Hawaiian Spirulina is a must have in the Creative nature ultimate range. Get that body revitalised!” Julianne, owner
Reasons to choose Creative Nature’s Hawaiian Spirulina:

  • Naturally grown in pure, deep ocean water containing 94 trace minerals
  • Highest levels of mixed carotenoids, enzymes and antioxidants of any Spirulina in the world
  • Higher iron content than spinach
  • Best vegan form of protein in the world
  • Good source of Phycocyanin, Chlorophyll and Beta-Carotene
  • 100% natural and raw
  • Sugar free
  • Certified Vegan and Vegetarian
  • Free from gluten, dairy, GMO, soya and lactose
  • No added sugar, preservatives or sweeteners
  • Sourced from Hawaii

Ingredients: 100% Hawaiian Spirulina Powder, and that’s all!

Per 100g Per 3g serving %RDA
Energy 1393kJ/333kcal 42kJ/10kcal 0.5%
Fat 5g 0.15g 0.2%
Of which: saturates 1.6g 0.05g 0.25%
Carbohydrates 19g 0.6g 0.2%
Of which: sugars* trace trace <0.1%
Dietary Fibre 7.9g 0.2g 1.1%
Protein 66g 2g 4%
Salt  0.7g  0.02g  0.3%
Vitamin A (as beta-carotene)  11,250iu  338iu  34%
Vitamin B1 (Thiamine) 75mcg 2.3mcg 0.3%
Vitamin B2 (Riboflavin) 110mcg 3.3mcg 0.3%
Vitamin B3 (Niacin) 450mcg 14mcg 1.1%
Vitamin B6 15mcg 0.5mcg
Vitamin B12 (Cobalamin) 2mcg 0.06mcg 4%
Vitamin E (Tocopherol) 45mcg 1.4mcg
Folic Acid 4.5mcg 0.14mcg
Pantothenic Acid 4.5mcg 0.14mcg
Inositol 1.7mcg 0.05mcg
Biotin 0.8mcg 0.02mcg
Beta Carotene 9mg 270mcg 4%
Chlorophyll 24mg 720mcg
Carotenoids 13mg 390mcg
Phycocyanin 360mg 11mg
Calcium 14mg 420mcg
Magnesium 23mg 690mcg
Iron 1.6mg 48mcg
Phosphorus 30mg 900mcg
Potassium 56mg 1.7mg
Sodium 42mg 1mg 0.02%
Manganese 96mcg 3mcg
Zinc 81mcg 2.4mcg
Boron 90mcg 2.7mcg
Copper 21mcg 0.6mcg
Molybdenum 12mcg 0.4mcg
Selenium 1mcg 0.03mcg

*naturally occurring sugars

2 Recipes you need to have in your life this week!

1st March 2017 Sophie Life, Uncategorised Tags: , , , , , , , , , 0 Comments

Food pictures have well and truly taken over Instagram, we’re all guilty of taking the odd picture when we’re presented with a plate of well-presented food, so much so that there are around 208million posts on #food.
This week we’ve compiled some of our favourite recipes from Instagram for you!

This Creamy Chocolate Chia Seed Pudding by @befrox is the perfect chocolate fix for your week!

1/4 cup chia seeds
1 1/4 cup non-dairy milk
2 tbsp. raw cacao nibs
1 tbsp. raw cacao powder
1/2 tsp. vanilla extract
4 dates (or 4 tbsp. agave nectar/maple syrup)
Pinch of salt
Optional: 1/4 tsp. cinnamon

Combine all of the ingredients in a blender and blend on high speed until very smooth
You may need to scrape down the sides of your blender once or twice to make sure all ingredients are well blended into the pudding
Taste for sweetness and add extra agave nectar / dates if desired
Pour the pudding into two jars and place in the fridge to set until thoroughly chilled, at least 4 hours
Serve cold and enjoy!

Or this Mint Nice Cream topped with Chocolate Pistachio Apricot Kernel Bark by @madeby_danica which is a creation to die for!

For the Chocolate Bark:
200g Good Quality Dark Chocolate
100g Roasted Pistachios
50g Roasted Apricot Kernels
2 Tbsp of Melted Cacao butter

Fully melt the dark chocolate and spread out on a paper lined baking sheet.
Drizzle the melted cacao butter and swirl into the dark chocolate.
Then sprinkle the roasted nuts &kernels onto the chocolate and leave to set.
Then break into pieces.

For the Mint Nice Cream (1-2 servings):
3-4 Frozen bananas
1 bunch of mint leaves
Few drops of food grade mint oil

You can juice the mint leaves for a mint swirl effect but simply chopping the leaves works too.
Blend your frozen bananas and mint oil in your food processor till smooth and creamy you may need to add a tablespoon of water to bring together. Add chopped or juiced leaves and a piece of chocolate bark.

Our products used in these recipes are available on our website just follow the links below!
Apricot Kernels –
Cacao Nibs –
Cacao Powder –
Chia Seeds –

Top Superfoods to add to your recipes in 2017!

22nd February 2017 Sophie Life, Uncategorised, Wellbeing Tags: , , , 0 Comments

In 2016 we saw the meteoric rise of ‘The Green Smoothie’, many of us ate more Kale and Avocados than we ever thought we could, but what will you be adding to your smoothie this year?

Here’s a list of our top superfoods to add to your recipes in 2017!

Chia Seeds – Chia Seeds boast an envious nutritional profile! Our Chia Seeds contribute to the maintenance of normal blood cholesterol, bones, teeth and support normal muscle function, so they’re a great addition to your morning smoothie and they’re also great for keeping you fuller for longer!

Barley Grass – Our Organic Barley Grass Powder is sourced from New Zealand and is a great addition to any green smoothie! It’s low in fat, saturated fat, refined sugar and salt and contains 34% RDA Vitamin C per serving, so is perfect for helping you detox!
Cacao Powder – Our Organic Cacao Powder is the perfect smoothie ingredient for chocolate lovers! Our Cacao Powder comes from Peruvian Criollo cacao beans and has no added sugars, preservatives or sweeteners so is perfect for when you want some guilt free chocolate!
Maca Powder – Maca Powder is a great energy booster and is a Good source of Vitamins, minerals, fibre and amino acids. Our CEO Julianne said “To help me through a busy day, I pop this small but mighty root powder into my morning smoothie, to keep me calm in the mind yet energised in the body.”
Spirulina Powder – Our Hawaiian Spirulina is naturally grown in pure, deep ocean water containing 94 trace minerals and is perfect for a detoxing smoothie. “It’s proven to be the best Spirulina in the world and has been around for billions of years! Hawaiian Spirulina is a must have in the Creative nature ultimate range. Get that body revitalised!” Julianne, Creative Nature CEO

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What is ‘Clean Eating’?

1st February 2017 Sophie Life, Uncategorised, Wellbeing Tags: , , , , , , , , 0 Comments

If you pop the hashtag #cleaneating into Instagram there are currently more than 27.7million posts, with images of everything from colourful salads, flat stomachs, green smoothies and everything in-between. When I searched the term the other day, this is what I was presented with.


They’re all pretty glamourous looking pictures aren’t they? A posted gym selfie, arms folded in a way to show off maximum muscle and of course the food pictures.
I can tell you from my experience that getting that angle on your smoothie bowl takes some serious effort, by the time you’ve contorted yourself into the most ridiculous photo taking position your left wondering is it all worth it?

In January Ella Mills, better known as Deliciously Ella, branded the ‘clean eating’ movement as ‘dirty’. So what is clean eating?
Essentially clean eating is about eating whole foods, or “real” foods, those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. The Oxford Dictionary defines clean eating as: “Relating to a diet consisting of unprocessed, unrefined, and nutrient-rich food, typically eaten as small meals throughout the day,”

Has the clean eating movement done us any good?
We can’t deny that the UK could do a little better when it comes to healthier eating. Many young people today wouldn’t be able to cook any meal from scratch, ‘cooking’ simply consists of putting a ready-made meal in the oven on microwave these days. As a nation we are accustomed to frequent restaurant dinners, microwave meals and ordering takeaways at the touch of a button, and what’s the betting that you’d spend a few extra pounds to get free delivery on that pizza you so badly needed? shutterstock_280596278
However a 2016 PwC study found that healthy eating is now increasingly on consumers’ agendas, with 47% of the 18 to 35 group reporting healthier eating habits between 2015 and 2016 than in the year before, and a predicted increase to 53% in the next year. Due to social media it has become fashionable for people to pay more attention to their diet, because a green smoothie is way more ‘instagrammable’ than a microwave lasagne, am I right?

Books such as Joe Wick’s Lean in 15 have put the message out there that ‘it’s easy to cook from fresh’, or ‘I don’t need to buy processed foods all the time’.” In 18 months, the Instagram star’s three titles have sold more books than any other UK weight-loss title since records began. This surely is saying something about our changing attitudes towards healthy eating.

Here are some of our top ‘Clean Eating’ Tips!

  1. Never skip breakfast – Eating something in the morning boosts your energy levels and gets you set up for the day.
  2. Drink plenty of water – Most of us don’t drink enough water each day, we should have roughly 2 litres per day.
  3. Avoid ready-made meals and cook from scratch instead – Cooking from scratch is the only way to know exactly what is going into your food.
  4. Have a meal plan – It’s so much easier to stick to a healthy eating regime if you have a plan in place.
  5. Allow yourself a treat every now and again – Resisting temptation can be one of the hardest things to do, it’s best to allow yourself small treats so you don’t end up on a junk food binge!
  6. Swap to healthier alternatives – If you don’t think you can give up your beloved chocolate why not try swapping to Cacao? Cacao is raw, high in magnesium and free from Gluten & Dairy so is the perfect substitute while still getting that chocolate fix! You can pick up our Organic Cacao Powder and Organic Cacao Nibs on our website, on Ocado and in various independent health stores!

Cacao VS Cocoa – What’s the difference?

25th January 2017 Sophie Life, Uncategorised, Wellbeing Tags: , , , , , , , 0 Comments

Let’s be honest, for many of us there is nothing more tempting than that bar of chocolate. Am I right? It’s on discount, positioned by the tills, it’s practically screaming at you to pick it up, you’ve just battled the masses while doing your weekly shop, so you deserve a treat right?

However as more and more of us are turning to a healthier lifestyle, we’re turning our backs on the once irresistible treat of milk or white chocolate and are looking for alternatives. One of the main alternatives that we are turning to is Cacao. But what is it?cacao-vs-cocoa

‘Cacao’ refers to any of the food products derived from the cacao bean that have remained ‘raw’. These products include cacao nibs, cacao butter, cacao mass or paste, but most commonly cacao powder. Raw cacao powder is made by cold-pressing unroasted cocoa beans, this process retains the living enzymes and removes the fat (cacao butter).

‘Cocoa’ looks the same however there is a big difference. Cocoa powder is the ‘raw cacao’ that’s been roasted at high temperatures. The effect of roasting the cacao is the molecular structure of the cocoa bean changes, lowering the overall nutritional value and destroying the health benefits

There are many studies that boast of chocolate’s amazing health benefits, however these sadly aren’t referring to your average, store-bought chocolate bar. The ‘chocolate’ that they’re referring to is much closer to cacao, and also includes dark chocolate.

So, what are the health benefits of cacao I hear you ask? Cacao powder is known to have a higher antioxidant content than cocoa, and cacao is the purest form of chocolate you can consume, which means it is raw and much less processed than cocoa powder or chocolate bars. Cacao is thought to be the highest source of antioxidants of all foods and the highest source of magnesium of all foods.

Cacao powder contains more fibre and calories than cocoa powder since more of the nutrients from the whole bean are still intact. Cacao is an excellent source of monounsaturated fats, cholesterol-free saturated fats, vitamins, minerals, fibre, natural carbohydrates, and protein that make it an excellent source of nutrients.

Cocoa-vs.-Cacao-list-VPS.jpg.jpgSo why don’t you swap your cocoa for cacao? You can use cocoa powder and cacao powder interchangeably in baking recipes, smoothies, and other treats so making the change to cacao is easy, plus cacao will still satisfy that chocolate craving!

Our Organic Cacao Powder is available on our website, through Ocado and various independent health stores.

5 Powerful and Healthy Natural Smoothie Ingredients

18th January 2017 Sophie Life, Uncategorised, Wellbeing 0 Comments

Bored with the same old banana or strawberry smoothie? Mix up your blender routine with something new. Try these five delicious super-nutrients you may have overlooked.

green teaGreen tea

That innocent-looking green tea that accompanies your Chinese takeout is one of the healthiest beverages you can drink. It has a fresh, light, somewhat earthy taste and it mixes well with avocado, grapes, berries, kale or spinach in a smoothie.

Green tea has antioxidant catechins, which may prevent cancer, the amino acid L-theanine to relax you, a small amount of caffeine for energy and a polyphenol called epigallocatechin-3-gallate (EGCG) to prevent inflammation.

Brew green tea (or the stronger matcha green tea) to the strength you like, then refrigerate it for 30 minutes. Add the desired amount of tea to your blender along with fruit, veggies and other ingredients.


Here’s an alternative to yogurt and vegan milk. Probiotic Kefir, a cultured dairy product, contains more beneficial strains of bacteria than yogurt. It’s mildly sweet, a little tangy and has a consistency similar to buttermilk. Make your own kefir at home or buy unflavored kefir from the health food store.

You can use kefir instead of yogurt in any fruit or vegetable smoothie. Try using it with kale, peaches and bananas for a slightly sweet smoothie the whole family can enjoy.

Barley Grass Product Image 2

Barley Grass

Known for its purifying qualities and entirely free from gluten, dairy, soya and lactose, barley grass is a fantastic addition to your next smoothie. Barley grass has many proven health benefits including relief from digestive system problems and discomfort and contributing to the maintenance of healthy skin and bone metabolism. It is packed with vitamins including Vitamin A, a range of B Vitamins, Vitamin C, Vitamin E and vitamin K. It blends with ease into practically any smoothie too.

ginger rootGinger

Ginger contains gingerol which fights against inflammation, congestion, and queasy stomachs.  Chop fresh ginger root to add to your smoothie. It has a sharp, spicy taste and adds a kick to your drink, along with the health benefits. Ginger tea or ginger spice from the supermarket won’t have the same edge, and you’ll get fewer antioxidants.  Once you’ve gotten used to drinking green smoothies, add a tablespoon of chopped ginger to a green smoothie to liven up your veggie drink.


Pomegranates, prized as a medicinal treatment for centuries, are full of antioxidants as well as Vitamin C, fiber, and protein. You eat the crunchy seeds inside this round, red fruit, pomegranatewebwhich have a sweet but tart taste, like a cross between cranberries and apples. Add pomegranate seeds to your smoothie to increase Vitamin C and give it a tart edge. If you can’t find fresh pomegranates where you live, substitute pomegranate juice.



We would like to say a massive thank you to Jenny Holt who guest wrote our blog this week!

New Year, New You?

11th January 2017 Sophie Life, Wellbeing Tags: , , , , , , , , 0 Comments

So we’re nearly two weeks into 2017. How are the New Year’s resolutions going? Have you stuck to them? Or crumbled at the first sight of a slice of chocolate cake?

Don’t get me wrong, setting New Year’s resolutions is a great way to start the year but most of the time we set ourselves resolutions that are just too drastic to impose on our day to day lives. Remember that target of hitting 30,000 steps a day you set yourself when you got a Fitbit for Christmas? It might not be quite as achievable when you’re back working a 9 to 5, so set yourself achievable targets.

Resolutions have become about the things we want to remove from our lives instead of what we could add in the year ahead.  We should focus more on making our resolutions fun and realistic. Also your resolutions aren’t set in stone, so if you don’t hit your target, it doesn’t matter, just remember that you have made a start on your resolution. Resolutions aren’t just for January, just like a puppy isn’t just for Christmas, so remember that not achieving that resolution in January doesn’t mean you’ve failed it, there’s still another 11 months to make that change!

A simple resolution for 2017 may be to drink more water, we find that a glass of lemon water in the morning helps to kick-start our day. Our Barley Grass or Spirulina also give you that hit of energy you need in the morning, they can be taken as a shot or added to the green smoothies you told yourself to start making in 2017.


According to ‘StatisticBrain’,Healthier Eating / Weight Loss is the top New Year’s resolution that we will make for 2017, so exercise is key to success. By simply walking to the shops instead of driving you’re making a small step, plus carrying the shopping home could be the perfect substitution for the weight training you said you’d do, right?

Here’s my top 3 goals to start your New Year

  1. Take a water bottle to work and make sure you finish it by the end of the day
  2. Stand up and walk around during your lunch break
  3. Incorporate 1 Superfood into your diet a week.

Have a great 2017 and remember … you’ve got this!


1st November 2016 Sophie Uncategorised 0 Comments

Vegan Pistachio Chia Puddingchia-and-pistachio

Chia seeds and pistachios are a part of the ultimate protein dream! Not to mention all the important antioxidants and vitamins that go along with it. Be sure to check out the yummy recipe below and try using our Creative Nature Chia Seeds!

Greek Yogurt & Bluegreek-yogurt-and-blueberriesberries

This delicious breakfast combo has our mouths watering. Despite their great taste, blueberries are incredibly healthy for you as they are jam packed with antioxidants! Alongside this, Greek yogurt has a huge amount of nutritional value, with it being full of protein. This breakfast option satisfies your sweet tooth whilst also giving you the perfect detox and energy boost for the day!

Avocado, Spinach & Pineapple Smoothiespinach-pineapple-avocado-smoothie

This perfect power smoothie is full of all the right nutritional ingredients. The avocado in the smoothie provides a lot of fibre, potassium and vitamin C, whilst also making the smoothie rich and creamy. The spinach brings a kick of iron to the smoothie, as well as serving several other healthy functions such as keeping your hair and nails healthy. Lastly, the pineapple in the smoothie contributes to sweetening the taste, as well as providing many other health benefits such as adding calcium, potassium and vitamin C to the smoothie. Check out the recipe below!

Dark Chocolate & Apples

When eaten together, dark chocolate and apples are said to help br640appkecocoeak up blood clots. With apples being associated with lowering the risk of death from heart disease and dark chocolate being rich in antioxidants and supporting heart health, this combo is a health match made in heaven! So, next time you are slicing up some apples to eat, why not add some dark chocolate to the mix to maximise the health benefits completely!

Broccoli & Avocado Quesadillbroccoli-quesadilla-with-avocado-dill-featureas

Broccoli and avocado make the perfect superfood filling combo for a cheesy quesadilla! The broccoli is full of sulforaphane, which helps clean your body of cancer-causing chemicals and the avocado provides a lot of fibre, potassium and vitamin C. All together in a cheesy quesadilla wrap is a healthy and hearty dream come true! Check out the recipe below.

Green Tea & Lemon

Cup of tea with slice of fresh lemon and mint isolated on white

Green tea seems to be the craze these days and this is due to its richness in antioxidants. By squeezing a lemon into the green tea, it helps our bodies to absorb these all-important nutrients better. This combination can help improve weight loss and can help to fight diseases.

Raw Cacao, Nut & Berry Truffles

Behold the ultimate superfood dessert! These truffles are loaded with superfoods including goji berries, raw cacao, hemp seeds, chia seeds and walnuts. The goji berries are full of beta-carotene, which helps to promote healthy skin, boost the immune system and protect the eyes. The raw cacao in the truffles has lots of antioxidants which can benefit the body in many ways such as by improving your memory, reducing risk of heart disease, shedding fat, boosting dsc_0487-620x519immunity and creating lots of energy. As well as this the hemp seeds in the recipe are rich in fatty acids and nutrients, while the chia seeds are full of protein and low in calories. For the full recipe, click the link below and be sure to use our Creative Nature goji berries, hemp seeds and chia seeds!


Flax & Quinoa Porridge

Adding quinoa to your porridge aids in starting off your day perfectly. Quinoa is packed with pomegranate-quinoa-porridge-1200x800protein and all the essential amino acids, as well as being a good source of potassium, iron, magnesium and Vitamin B. Also, adding in flax seeds into the porridge, helps to add a source of tasty nutty fibre, as well as a healthy kick of omega 3 fatty acids. Flax assists in providing effective fibre for your heart alongside adding flavour to the quinoa as well. Sweeten and spice up the quinoa porridge how you like, be it with a healthy sweetener, some spices and perhaps some non-dairy milk if you would like to.

Sweet Potato & Cheese

Sweet potatoes are full of vita6-sweet-potato-and-cheese_tnmin C and are also an excellent source of potassium, dietary fibre and the Vitamin B’s. Pairing this with cheese, which contains a lot of fatty acids, works well as it enables fast absorption carotenoids in sweet potato. These two match together perfectly as they balance out one another to create the perfect savoury combo.



Thick & Creamy Chocolate Pistachio Chia Shakethick-creamy-chocolate-pistachio-chia-shake-edited-1

This flawless superfood shake is perfect for the typical chocolate obsessed health freak! This shake combines chia seeds which are very high in omega 3 fatty acids, as well as dietary fibre and protein. Also in the shake are pistachios, bananas and of course cocoa powder. Which all contribute to forming this ideal superfood shake. Check out the full recipe below and be sure to make it using our Creative Nature chia seeds.

Best Breakfast Options: Healthy & Easy Breakfast Ideas

28th October 2016 Sophie Uncategorised 0 Comments

Smoothie Bowls

Smoothie Bowls seem to be the new craze lately! Understandably so as these bowls offer a healthy breakfast option full of energy for those who have a bit of extra time in the morning. Add a twist to your usual morning smoothbanana-berry-smoothie-bowlie by making a bit extra to fill up a bowl and adding your own choice of fruit and superfoods! Our Creative Nature Superfoods would be a perfect addition into the smoothies itself or sprinkled over the top; try adding our Guarana powder for that extra boost in the morning and why not sprinkle our cacao nibs over the top of the bowl as a conventional chocolate alternative!

Anything goes with smoothie bowls as there is such a variety of recipes and endless ingredient options to make them from. One of best things about this new breakfast craze is how creative you can get with it. Making the bowls look pretty enough to post on Instagram is half the fun of making a smoothie bowl! Be sure to make your own smoothie bowls using products from Creative Nature and tag us on Instagram (@creativenaturesuperfoods) and we could feature you on our page!

Check out 11 amazing breakfast smoothie bowls here:

On-The-Go Breakfast Snacksgoji-goodness-website

Breakfast is the most important meal of the day as it fuels you up for the day ahead. However, we understand that sometimes you don’t have enough time in the morning to make a pretty smoothie bowl or even pour yourself a bowl of cereal in the morning and you need something to grab on the go! There are many snack bars and breakfast bars out there that can fill you up with a good source of energy to last you the morning. Our own Creative Nature Goji Goodness snack bar, is not only full in flavour, but is also rich in Vitamin C, full of energy and antioxidants, providing you with the perfect on-the-go breakfast snack! Although we encourage everyone to have a proper nutritious breakfast meal; we know this isn’t always possible and hope snacks such as our Goji Goodness bar can act as an effective substitute that can tide you over until lunch!


Overnight Oatsour-favorite-overnight-oats-1200-8231

One of the easiest breakfast options is overnight oats. Prepare your breakfast the night before to give yourself that little bit longer in bed! All y
ou need to do is combine oats with our Creative Nature chia seeds, fruit of your choice and milk/yogurt of your choice and then ensure the container is sealed before placing it in the fridge overnight. In the morning, you’ll have a delicious overnight oats breakfast ready and waiting for you! Cold morning? You can always pop the oats in the microwave for 1-2 minutes to warm yourself up whilst giving you that necessary energy to start your day!