Special Guest: Nutritional health coach Roz McIntosh + bonus recipe🍓🥝🥑🍒

I happen to live on quite an entrepreneurial street. Just down the road from me is Anita the other half of Forest Family NZ, there is also an artist, a nutritional health coach & a not-for-profit charity event planner/adventure gal.

Today, I am excited to introduce Roz McIntosh to you, the nutritional health coach. Not only does Roz create delicious and healthy recipes but she gives you permission to s-l-o-w down. I think as a mother you need these reminders every now and then. Roz shares great advice on to how to take a little time for yourself, as well as how to prepare yummy family friendly meals.

We asked Roz for some recipes that might be good to make – to take on a walking or biking adventure, and she has kindly given us a couple. Thanks Roz!

Enjoy her words and recipe below. Also check out her beautiful 😍 website for more inspiration here.

rozAdventures out in nature with my family are, I think, one of the best ways to spend time together.

But keeping my kids full can be a challenge, especially when you are limited with what you can actually carry.

Here is one of my favourite recipes to make ahead of time to take with us.

This will keep everyone satisfied for longer because it contain loads of protein from things like eggs and nuts, as well as a good dose of healthy fats to stave off hunger. 

If you are heading out for the day, always ensure you have a good source of protein and fat. Boiled eggs, nuts and seeds, dark chocolate and biltong are other great ways to ensure a steady blood sugar level and sustained energy.

Banana and Coconut Bread (pictured above)


 1/2 cup coconut oil, melted and cooled (you could also use olive oil or butter)
 4 eggs
 1 tsp vanilla
 3 ripe bananas mashed
 ½ cup dates, chopped
 1 cup brown rice flour (you could also use almond meal, spelt or buckwheat)
 1 tsp baking soda
 1 tsp cinnamon
 pinch salt
 1 cup desiccated coconut
 1 banana (cut in rounds)

1. Heat the oven to 180ºC. Grease and line a loaf tin.
2. In a large bowl whisk together melted and cooled coconut oil, eggs and vanilla.
3. Stir in the mashed banana and chopped dates.
4. Sift in the flour, baking soda, cinnamon and salt. Then add the coconut and
combine well.
5. Pour into the lined loaf tin.
6. Place the banana which has been split lengthwise on top and sprinkle with pumpkin and sunflower seeds.
7. Bake at 180ºC for 45 mins.

For more healthy recipes check out my blog at www.rozmcintosh.com.

Happy Hiking!

Roz McIntosh

Health + Nutrition


FB @rozmcintoshnutrition

IG @rozmcintosh_nutrition


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