Recipe: Green Smoothie


The greens are a super way to get lots of dark leafy greens, loaded with antioxidants, great for detoxification, great anti-inflammatory food, helping with the prevention of cancer and weight control. The almond in the smoothie adds a nice bit hit of protein, essential to a morning smoothie, and is also anti-inflammatory and helps balance blood sugar and assists with sustaining energy throughout the day. And the avocado, yet another good anti-inflammatory, is full of high quality oils, brilliant for your heart and brain.


  • 1 handful spinach or kale
  • 1 small Avocado
  • 1 cup Almond milk
  • 1 Tbsp Almond butter [optional]
  • 1 tsp Vanilla extract
  • 1 Tbsp clean pea protein powder
  • Stevia to taste.


Place all ingredients in blender and blend till smooth. You can vary the recipe by adding  blueberries instead of avocado, or some kefir in the place of some of the almond milk.

Recipe created by Simone Kopkas

Nutrition Counsellor, Holistic Chef & Reiki Master Teacher   Mob: 0400 987777

Recipe: Eggs – The best source of protein for breakfast.


Eggs are packed with nutrition and are the easiest morning protein. Morning protein is essential for keeping your energy up and hunger at bay. Eggs are also rich in many different vitamins and minerals as well as essential fats all helping to supporting shiny hair, strong nails & glowing skin. Eggs also help brain function, boost weight loss and can reduce inflammation especially when they are pasture raised or organic with high amounts of Omega-3. Eggs are a good source of iodine, vitamin D and zinc. Not only this, they are good value and have a multitude of uses when cooking.

Think of all those different savoury sauce you may already have in your fridge, for example, basil pesto, spinach pesto, guacamole, salsa, tapenade, Mexican Mole’. Having eggs any style, boiled, fried, poached, scrambled with a little sauce on the side is a fresh change to just plain boiled eggs. There is no limit to the everyday ways that you can cook an egg! It’s all about using your imagination.

Some Fun Suggestions:

  • Sprinkle the pan with a drop of Ghee and Baby Spinach. Crack the eggs over the Spinach, season and cook about 3 mins.
  • Eggs with a side of sauted mushrooms or onions or spinach or tomato add a little colour, fiber and increased nutrition to your eggs.
  • And fresh herbs are the perfect bit of magic that instantly, with no fuss turn average looking eggs into a gourmet feast. Some of my favourites are thyme, chives, basil, tarragon, coriander and parsley all go well with eggs.
  • Add some vege from the night before like sweet potato on the side.
  • And if you like your eggs super simple, a pinch of Celtic salt or Pink Himalayan salt and a grind of black pepper is the perfect marriage.


Recipe created by Simone Kopkas

Nutrition Counsellor, Holistic Chef & Reiki Master Teacher   Mob: 0400 987777

Recipe: Chocolate Almond Date Muffins

Screen Shot 2016-02-08 at 2.16.24 pm

These muffins are a treat that helps rid us of cravings and also happens to be super good for you! This recipe would by far be my most requested recipe! Packed with protein from eggs, almond meal & chia, they are great at sustaining energy throughout the day and aid in weight loss & good brain function. Chia helps you feel full after eating, is excellent for digestion & is loaded with omega-3; great for the brain. Almonds & chia help build strong bones & teeth & stabilize blood sugar and great anti-inflammatories. Cocoa helps with ageing in general and when we are in need of some additional magnesium. It also helps build strong bones & assists digestion, strengthens the mind and elevates mood with anti-depressant properties. Yes, this is one happy muffin!


  • 2 cups  Almond meal
  • ½ cup  Cocoa or cacao
  • 2.5tsp  Baking powder
  • 1 tsp  Cinnamon
  • 1/2 tsp  Sea salt
  • 1/4 cup  Chia
  • 125g Coconut oil or butter
  • 3Tbsp  Rice malt syrup
  • 3/4cup  diced dates (or rice malt syrup)
  • 1tsp  Vanilla extract
  • 2  Overripe Bananas mashed
  • 5  Eggs


  1. Preheat oven to 180c
  2. Grease muffin tin
  3. In a mixing bowl combine almond meal, cocoa, baking powder, cinnamon, salt and chia
  4. In a blender, puree the coconut oil, dates, vanilla, bananas, eggs and syrup
  5. Add wet ingredients to dry
  6. Combine well
  7. Spoon batter into muffin tin
  8. Place pan in centre of oven
  9. Bake for 25 mins or until dry and springy to touch
  10. Cool in pan for 5 mins before transferring to cooling rack


Recipe created by Simone Kopkas

Nutrition Counsellor, Holistic Chef & Reiki Master Teacher   Mob: 0400 987777

Recipe: Bircher Muesli


Bircher Muesli is an easy breakfast, packed with nutrition that is simple to prep the night before. Whole grains like oats have been a central element of the human diet since early civilization. They are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, Vitamin E, and B-complex vitamins. Because the body absorbs oats slowly, they provide sustained and high-quality energy. Oats are not strictly gluten free due to content, contact, or contamination, but most people find them easy to digest. The almonds and yogurt are a great source of protein, an essential part of a healthy breakfast. And the almonds and chia are good anti-inflammatories along with being great brain food. And the apple and pomegranate contain wonderful antioxidants which support inflammation.


  • 1.5 cups Organic rolled oats
  • 1 tbsp Chia seeds
  • 2-3 Tbsp chopped Almonds
  • 2 tsp Cinnamon
  • 1 tsp Vanilla bean paste
  • Pinch of Sea salt
  • 350 ml Almond milk (unsweetened)
  • 2 coarsely grated Red apple
  • 2 tbsp Cultured Yoghurt
  • 1 Pomegranate
  • Rice malt syrup to drizzle (optional)


The night before you want to eat the Bircher Muesli:

  1. Soak the oats, chia seeds, chopped almonds, salt and vanilla extract with the milk in a bowl. Stir well, cover, and put the bowl in the fridge overnight.
  2. In the morning take the oats mixture from the fridge, grate the apple on top, add the yoghurt and pomegranate over the top and sweetener if using.


Recipe created by Simone Kopkas

Nutrition Counsellor, Holistic Chef & Reiki Master Teacher   Mob: 0400 987777

Recipe: Healthy Berry Smoothie

Delicious strawberry smoothie

A berry smoothie has to be the fastest and easiest breakfast, great for people who are on the go. I love the blueberries, and frozen ones are just as good for you. Loaded with anti-oxidants and low in sugar, a great anti-inflammatory, helping with cell repair. The yogurt has probiotics and a good source of protein. Kefir can be used in the place of yogurt to increase the probiotic power. The gelatin is a fantastic source of the amino acids that are all about repairing connective tissue, proline, glycine and glutamine, especially good for healing digestion. Also, pea protein powder can be added to increase the protein even more.


  • I Banana, frozen and over-ripe
  • 1 cup frozen blueberries
  • ½ cup full-fat yogurt
  • ¼ cup Almond milk (no added sugar)
  • 1 Tbsp Great Lakes Gelatin (optional)
  • 1 tsp vanilla extract

Simply combine all ingredients in a blender and puree until smooth.


Recipe created by Simone Kopkas

Nutrition Counsellor, Holistic Chef & Reiki Master Teacher   Mob: 0400 987777


Recipe: Activating Nuts


Nuts and seeds are packed with protein and essential oils [including omega-3’s], antioxidants and minerals, that make a perfect protein snack. And many varieties of nuts like almonds, brazil nuts and hazelnuts are particularly anti-inflammatory.

The best way to have them is ‘activated’ which simply means they are soaked in salty water and then dried. The reason is to remove the phytic acid. Phytic acid makes them difficult to digest and makes it hard for you to absorb their great nutritional benefits. This phytic acid puts a big strain on our digestion.

Nature put the phytic acid there to keep the nuts from sprouting prematurely.


  1. Measure 4 cups of any nuts [almonds, brazil nuts, pecans, walnuts, hazelnuts, macadamias and *cashews.
  2. Dissolve 4 Tbsp Sea Salt in Water-enough to sufficiently cover the nuts-and add your nut of choice. They will expand over the next few hours, so allow for that. Cover with a lid and sit on kitchen counter for about 9 hours. *Cashews are the only exception and they should only be soaked for about 4 hours or they become too soft and crumbly. (Sunflower seeds and Pepitas [pumpkin seeds] need 2 Tbls salt per/ 4 cups seeds and about 9 hours soaking time).
  3. When the nuts are finished being soaked, rinse well in a strainer to remove any extra phytic acid and then lay on a baking tray and either put in a dehydrator or in the over at 45’C or less. Or as low as your oven goes in temperature. If the temperature is higher than 45’C the natural enzymes in the nuts will not survive the heat, but they are still a much more superior nut nutritionally than a non-activated nut.
  4. While they are still a bit moist you can toss them in cinnamon or cacoa and a dash of stevia and sea salt, because what ever salt you put with them prior to soaking has mostly been washed away now. Or if you like spicy nuts, you can add some chilli powder and a dash of stevia. Or add tamari.
  5. Dehydrate for 12-24 hours until dry and crisp, turning them once or twice in that time.
  6. Once they are completely cooled, store them in airtight containers in your fridge or freezer.

I always make sure I have a jar on the kitchen counter for the whole family as a grab and go snack. If it is in sight, that’s what everyone goes for.


Recipe created by Simone Kopkas

Nutrition Counsellor, Holistic Chef & Reiki Master Teacher   Mob: 0400 987777

The Most Undervalued Aspects of Quality Study


I am so loving that spring is here. It’s always a reminder to me to dust off the cobwebs and plan for a few weeks of cleansing. Nothing too hardcore, I prefer to keep it simple so I can have that occasional glass of wine or nibbles of chocolate. Rather, the most important part is simply thinking about lightening the load and food combing, not overtaxing digestion.

The other big thing we have going on in our house is, my eldest has just finished Year 11, and is headed for the HSC. I’m finally beginning to understand all those HSC parents that told me: “All you can really do is feed them and be there when they need you.” Prior to the Year 11 final exams I my thoughts on that comment would have gone something like: “Yes, well, we all need to be there for our kids and feed them.” But this HSC lead-up has bought a whole new meaning to the “feeding and being there” for our kids. I feel like that is my new full-time job. Its almost like they are little kids again. Except with a 6’3” 17 year old boy they’re eating 10x what a kid would.

Its a real juggling act to keep them healthy, happy and satisfied with “I am enough”. I’ve given it everything I have, but these days there’s so much more content that it’s overwhelming! We must make sure we don’t neglect our own wellbeing in the process. And what I’ve often found is that the most commonly neglected elements during periods of focus are SUNSHINE, NUTRITION, SLEEP and EXERCISE.

Focusing in on the Nutrition side, having plenty of healthy snacks around like muffins made with almond meal (see attached recipe) and a good quality clean protein powder is great. Then they can make themselves a smoothie easy and quickly when they need some fuel. The great thing about smoothies is that it covers so many bases, lots of different vitamins and minerals and amino acids. Of course as always, some healthy fat, plenty of quality protein and complex carbohydrates are super important. Kids that are studying have quite specific needs. Unlike a middle aged adults, a student needs plenty of complex carbs for quick energy for the brain for study. The protein is great at sustaining their energy and stopping hunger and the fats healthy feed the brain and help with sugar cravings.

Sunshine includes social time and something mindful like time in nature, playing music and breathing. But we all have our own interpretation as to what sunshine or some kind of mindful practice brings us, for some that could be surfing, listening to music or a walk in the park. And that’s a great way to incorporate Exercise too!

Sleep on the other hand is so often overlooked. Burning the candle at both ends, just to get that piece of work finished. A teen needs a minimum of nine hours sleep a night, non-negatable! There are many studies linking sleep to ageing and poor health. It is just as important as the food we eat, the exercise and remembering to pause and breathe.

It’s inevitable that we will all go through stressful periods at some point or another, so in these times it is vital to remember these components to maintain a happy and productive lifestyle!

Simone Kopkas


Bone Broth – Stock

Stock Ingredients

Broth – Stock Ingredients

There’s nothing like good quality home-made stock. This is one of the most restorative simple foods you can eat. I use it everyday. I almost always cook rice or quinoa in stock. I add it to sauces and stews. The stock is a ready to go meal in the freezer that you can easily turn into soup by adding a couple of vegetables, some beans or meat for extra protein – and there’s dinner. I haven’t met a [non-vegetarian] person yet who doesn’t like chicken soup.

Health Benefits
The gelatin heals the lining of the gut and is so soothing. It is predigested so there is no effort for the body to digest it, and it is full of protein and other essential nutrients. We’ve all heard the miracles of chicken soup. Well, this is traditional food that now has the science behind it to back up why it is the cure-all food. When sick with flu, gastro bug or recovering from a major illness or surgery, bone broth is amazing.

I always recommend bone broth to my clients with gut issues. Especially those struggling with any of the Spectrum issues. In healing the gut, in turn, you assist the mind and memory, along with many other aspects of the body and healthy functioning.

Bone broth is very high in the amino acids glycine and proline which are essential for healthy connective tissue, like the ‘glue’ that holds our bodies together, without these two amino-acids, literally, we would fall apart. Glycine has a calming effect on the brain and nervous system and helps the body synthesize collagen and glutathione, a great detoxifier and antioxidant. It helps regulate blood sugar levels and has a major role in supporting healthy digestion. Glycine reduces inflammation throughout the body by reducing the activation of the inflammatory cells, whether that be from an infection, a wound or intestinal issues. Proline, the other vital amino acid in stock is great at healing and aiding supple skin, strengthening cartilage, ligaments, tendon and blood vessels. Helping avoid hardening of the arteries and decreasing the risk of heart attack.

Bone broth is also one of the best ways to build strong bones and teeth with its high amounts of calcium, magnesium and phosphorus. Yes, that’s right, bone [bone stock] builds bone and helps give the bone some flexibility through strengthening the collagen in the bones and joints. This is essential for when we fall, and at some point we all take a fall. It’s imperative that our bones have a little flex to them, so the bones aren’t brittle and fracture easily. The collagen also assists in strengthening nails, hair and skin by supporting the connective tissue and can assist in elimination of cellulite.

What bones to use:
When I buy a couple of items from my organic butcher, he is happy just to give me the bones, or some butchers charge a little for these bones, but it’s not much. And after we eat a chicken, I save the bones in the freezer. Chicken bones with joints are particularly good because of the gelatin in the joints, especially the gelatinous bones like the wings.

Beef bones are good too, but choose the joints for more gelatin. If using raw bones, bake them in the oven for half an hour at 180 Celsius prior to adding them to the stockpot as it will improve the taste of the stock.

About the other ingredients in the broth:
The addition of onion skins is great too. Yes, the papery part of the onion is what I mean. It is more nutritious than the rest of the onion – full of flavonoids with anticancer, antioxidant and anti-inflammatory properties. Not one piece of onion skin in my house goes anywhere but into my stockpot. I also add left over eggshells to this bag in the freezer and use in the stock, as it increases the calcium in the stock. Bone stock is one of the healthiest most inexpensive foods you can eat. And making stock is so simple you can’t go wrong.

Bone Broth Recipe

1 kg bones, chicken or beef or seafood
2 Onions – roughly chopped + onion skins from freezer
2 Carrots – roughly chopped
2 Celery stalks – roughly chopped
2 Tbsp Apple cider vinegar [helps pull the gelatin and calcium from bones and eggshells]
4 Tbsp fresh herbs: Thyme, tarragon [can also use these dried]
1 Tbsp Celtic salt
1 tsp Peppercorns
Pigs trotter or chickens feet can also be added for more gelatin [this may seem a bit hard-core for you the first time making stock, but down the road you could try this out]
4 Tbsp fresh Parsley – add in the last 30 minutes of cooking

Place all ingredients [except fresh parsley] in a stockpot with filtered water, covering all the ingredients. Bring to the boil and then simmer. In the first couple of hours of simmering, skim off any scum and foam from the top and discard.

The cooking times vary depending on the bones used.
Chicken bones simmer 24 hours.
Beef bone simmer 40 hours.
Fish bones and seafood shells simmer 8 hours.

It is possible to make stock in 3 hours, it just won’t be as nutritionally dense as it could be. But it will still taste great and will be nutritionally miles ahead of any store-bought stock.

Once you have completed the cooking process, strain the stock. You can make larger batches than this recipe, and once cooled, put into ziplock bags and stack them in the freezer so you always have stock ready to go.

Please let me know how you go with the recipe. It will be the most inexpensive nutritionally dense food you will probably ever make.

Chai Chocolate Mousse with Mixed Berries

Chocolate Chai Mousse

How much do you love chocolate? I think it’s easy to say most people LOVE chocolate! And that’s because we have very clever bodies that know that chocolate is full of nutrition. It’s no accident that we crave chocolate at certain times, especially when we are in need of some additional magnesium. And what a lovely way to take a supplement. Cocoa helps prevent cancer, heart disease, & ageing in general. It also helps build strong bones & assists digestion, strengthens the mind and elevates mood with anti-depressant properties. Doesn’t get much better than that!

So how did I make it? Well really, its so simple, you barely need the recipe, but here we go:

  • 2 ripe avocados
  • 1 ripe banana
  • 125 ml coconut cream
  • 1/4 cup cocoa (cacoa)
  • 1 heaped Tbsp chia seeds
  • 4 Tbsp maple syrup
  • 2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp cardamom
  • 1 big pinch Celtic sea salt
  • 250 gms mixed frozen berries


Put all ingredients except mixed berries in the blender and puree till smooth.

Line glass bowls with the mousse and put mixed berries on top. Chill in fridge for minimum 2 hours before serving.

The avocado, the main ingredient is full of high quality oils, brilliant for your heart. In this recipe, I also have some beautiful chai spices happening. Cinnamon, nutmeg and cardamom are all great for your digestion and brain function. We all need all the help we can get in terms of assisting digestion, and in just getting digestion sorted, we in turn help brain function. Healthy gut, clear mind. I can’t stress this one enough!

To find out more about Simone and to book a complimentary consultation email


Self-love – it is the key

The biggest shift for me from cancer would be my self-love, and the letting go of self-judgement. It bought me truly into my body so I was more present and clear on who I really am. And from this, I really allowed me to be my authentic self. As a result, this threw me straight into remission, with my oncologists amazed and grateful. To quote them: “What ever you are doing, keep doing it because it’s working! There’s no cancer in this body!”

My sense of humour increased when I discovered cancer. As I have told many people, one of the first things I did when I was diagnosed with anal cancer was to start making a list of bum jokes. You would be so surprised how many jokes and metaphors there are about bums! It is so mightily important to laugh. It feels great for you and everyone around you, and along with love, it is about the most healing thing you can do for yourself.

There is a particular time in my cancer treatment that I draw on when I think of the moment when the BIG shift occurred for me in healing. They call this a spiritual awakening. A paradigm shift that changed my life forever. All I felt was love and compassion with absolutely no judgement attached. Complete love for myself and for everyone around me. This is such an essential piece of the picture, to stop judging self and replace it with humour, love and compassion, and this comes first from loving oneself.

Internally I am a different person to what I was before I had cancer. Living an authentic life is what I needed to do to come to where I am today. From this journey I was able to see clearly how interlinked I was with all; my family, my friends, my friends friends and outward to the universe. We are all so interlinked.  And once I felt this so clearly, it took the ego, the doubting, the negative chatter out of the picture, allowing only my authentic self to be present. Nothing is impossible, let the real you out and only healing can come in.

On that day in treatment when I was slipping away, and my body was beginning to shut down from the horrendous onslaught from the treatment, I came back for love. There was more for me to do, it wasn’t out of attachment.  It was intensely liberating and it made me fearless about dying and illness. Self-love is so full inside of me that it is overflowing. So therefore it is no longer exhausting for me to do so much for others, because my real needs are met. Whereas before, I would give to others first and then feel tired and run down. Now there is so much to give and the giving replenishes and energises me instead.

Cancer saved my life, it was trying to give me a message. It was telling me to fully come to life. And so I did. It bought brighter colours, more vibrant than anything I have experienced before. It bought me into a different dimension, with this overwhelming euphoria, appreciation for life and intense clarity.

Prior to cancer I was super careful and well read about nutrition and toxins, but I still got cancer. These elements are important to know about, but its how you carry yourself in your life that makes all the difference. In the past, I would over-think these things. But what is the point in that if it doesn’t feel amazing. Now when I eat, it needs to feel pleasurable, that is a requirement. Feeling pleasure and enjoying what I do in all that I touch is essential. And the gratitude that comes with this is almost more important than the actual food. I still eat very well, but I love it more.

Following your heart is what we are here for. Not getting frustrated about details, big or small. We are not here on earth to be feeling resentment and anger or to be unhappy with ourselves and others. We are here to love. Go after what you are here to do, you will get it. Live life from your heart, and do what makes you happy, listen to fun stories, watch funny movies, laugh and love everyone around you. Is it a journey or a battle? For me it is a journey.